Follow the circle
The circle grows while you breathe in, stays still while you hold and shrinks while you breathe out. The number in the middle counts the seconds left in each phase, so you can follow along with your eyes open or closed with the soft tones turned on.
Breathing patterns
| Pattern | In | Hold | Out | Hold |
|---|---|---|---|---|
| Box breathing | 4 | 4 | 4 | 4 |
| 4-7-8 | 4 | 7 | 8 | 0 |
| Coherent breathing | 5 | 0 | 5 | 0 |
| Calm breathing | 4 | 0 | 6 | 0 |
| Triangle | 4 | 4 | 4 | 0 |
Box breathing uses four equal parts and is popular for staying calm under pressure. 4-7-8 uses a long hold and a long exhale and is often used to wind down before sleep. Coherent breathing slows you to about six breaths a minute. A longer exhale than inhale, as in calm breathing, tends to feel relaxing.
Safety
Breathe gently through your nose if you can. If you feel dizzy or uncomfortable, stop and breathe normally. Breathing exercises are not a treatment for any medical condition. For silent sitting practice, use the meditation timer.
Questions and answers
How many breaths should I do?
Two to five minutes is a good session. That is about 10 rounds of box breathing or 6 rounds of 4-7-8.
Can I make my own pattern?
Yes. Set any number of seconds for each phase and set a hold to None to skip it.
Is there sound?
A soft tone plays at each phase change. Turn it off in the settings for a silent, visual-only guide.