Custom breathing session
Set your own inhale, hold, exhale and hold-out, pick a length, and the trainer will pace it for you with the same animated guide, tones and haptics. Copy the link to share or bookmark your pattern, or save it on this device.
Your pattern
4 · 4 · 4 · 4≈ 3.8 breaths per minute · seconds per phase
Building a pattern that works
A few rules of thumb. To calm down, make the exhale longer than the inhale — a 4-second in and 6-to-8-second out is a reliable starting point. To focus, keep every phase equal, like 4-4-4-4 box breathing. For the gentlest practice, leave the holds at zero and just breathe slowly and evenly.
Go easy on the holds at first, and shorten anything that leaves you gasping on the next breath. If you feel lightheaded, stop — and never practise breath-holds in or near water or while driving.
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Disclaimer. Breathing exercises are generally safe for healthy adults but are not medical advice. Stop if you feel dizzy or lightheaded, and never do breath-holds in or near water or while driving. If you have a heart, lung, blood-pressure or anxiety condition, or you're pregnant, check with a clinician first.