Balanced · 4 in, 1 hold, 6 out, 1 rest
A quick, balanced pause
A spacious default rhythm for stepping out of hurry without trying to fix the whole day.
Try the balanced minute →Choose what feels natural
Free guided breathing exercises. One quiet minute.
New to breathing exercises? Start with a rhythm without holds, compare the guided options below, and keep every breath gentle.
Coherent / even · 5 in, 5 out
A steady six-breaths-per-minute pace
Equal inhales and exhales create a simple, uninterrupted rhythm with no breath holds.
Try coherent breathing →Belly / diaphragmatic · gentle 4 in, 6 out
A body-aware breath without forcing depth
Use one hand on the abdomen and a visual long-exhale cue to notice gentle lower-body movement.
Try belly breathing →Box · 4 in, 4 hold, 4 out, 4 rest
A structured four-part count
Four equal phases make the pattern easy to remember. Skip the holds if they do not feel comfortable.
Open the box timer →Long exhale · 4 in, 6 out
A softer end-of-day rhythm
A gentle inhale and unhurried release for winding down—without promising to make sleep happen.
Try the long exhale →4–7–8 · 4 in, 7 hold, 8 out
A longer hold and release
A popular three-part count with a deliberate hold, presented with clear evidence limits and an easier alternative.
Open the 4–7–8 guide →Breathing exercises for beginners
Start with the easiest rhythm to follow.
01
Notice your natural breath first
Take a few ordinary breaths before matching the screen. The timer should feel gentler than a test.
02
Begin without breath holds
Try coherent, belly, or long-exhale breathing first. Box and 4–7–8 can wait if pauses feel strained.
03
Return to normal anytime
The timer is a guide, not a test. Your comfortable natural breath always takes priority.
Choose by the moment
Start with what you need next.
Before work or study
A breathing exercise for focus
Use an even five-in, five-out rhythm to mark a clean start for one task.
Open the focus guide →Before putting the screen downGentle breathing before sleep
Try a four-in, six-out pace as a modest end-of-day cue, without a promise to cause sleep.
Open the wind-down guide →When you need a brief pauseA quick stress reset
Create one minute of space before choosing the next practical action.
Open the stress guide →Less counting, more noticingA one-minute meditation
Use the circle as an attention anchor without trying to perfect the breath or empty your mind.
Open the meditation →