Guided breathing exercises for sleep, stress and focus
Seven paced patterns with audio and vibration cues: 4-7-8, box breathing, cyclic sighing and more. Pick one, press Begin, follow the circle.
Coherence
Heart Coherence
In 5 · Out 5
Sound
Vibration
Ready
Press Begin to start your practice
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Read this before you start this pattern
Choose a technique
4-7-8: in for four, hold seven, out for eight
Box breathing: four equal counts in, hold, out, hold
Coherence: five seconds in, five seconds out
Cyclic sighing: a double inhale then a long exhale
Extended exhale: four seconds in, six seconds out
Triangle: three counts in, hold, out
Energizing breath: fast rhythmic breathing, read the safety note first
Everything, one plan.
Your first three sessions are free. After that, one plan covers the timer and the tools around the practice: your own patterns and saved presets, streaks and a twelve-week history, ambient soundscapes, night mode, no ads anywhere, and offline use. Three days free first, with a card on file.
Three days free with a card on file. One free trial per person. Cancel any time.
Before you start, and common questions
Who should be careful
Patterns that hold the breath or speed it up are not right for everyone. Ask a clinician first if
you are pregnant, or if you live with a heart condition, uncontrolled high blood pressure, epilepsy or
another seizure disorder, asthma, COPD or another respiratory condition, glaucoma, or if you have had
surgery recently. If you live with panic attacks, breath-holds can reproduce sensations you would
rather not invite; the patterns without holds, extended exhale, cyclic sighing and heart coherence,
are the safer starting point. Practise sitting or lying down, never while driving, cycling or in
water. Stop if you feel dizzy, tingly, short of breath or simply unwell. This site is not medical care
and does not replace it; the full wording is in the
medical disclaimer.
What is the 4-7-8 breathing pattern?
Breathe in through your nose for four seconds, hold for seven, then breathe out through your mouth
for eight. The timer counts it for you and can play a soft tone at each change. The seven-second hold
is the part to shorten or skip if it feels like a struggle.
How does box breathing work?
Four equal counts: breathe in for four seconds, hold for four, breathe out for four, then stay
empty for four. It repeats for as long as your session lasts.
Do I need an account, and does it cost anything?
Not for your first three sessions. They run with nothing to sign in to, and your settings and
session history stay in your own browser. After three sessions the timer is part of one plan, $10 a
month or $100 a year, which starts with a three-day free trial and needs an account and a card. The
plan also covers the tools around the practice: your own patterns, saved presets, streaks,
soundscapes, night mode and no ads. The pages for anxious moments and panic attacks are outside all
of this and run the full timer for anyone.
Is this safe for everyone?
No. Read the caution above before you choose a pattern with a hold or with fast breathing. If you
are unsure, start with extended exhale or cyclic sighing, neither of which holds the breath.
Press Space to start or pause • S to stop • 1–7 to switch technique