Breathing pacer

Follow a slow, even rhythm with visual, sound or vibration cues. How it works

Pattern

Even breathing (5-0-5-0)In and out for the same count. About six breaths a minute.Longer out-breath (4-0-6-0)A slightly longer exhale, often used to settle.Box breathing (4-4-4-4)Four equal sides, with short holds.

Or set your own (seconds)

Breathe inHoldBreathe outHold

Holds are limited to 7 seconds. One cycle takes 10 seconds. Intensive breathwork and long breath-holds are not offered here.

Length in minutes

Cues

The circle grows as you breathe in and shrinks as you breathe out.

Soft tones (rising in, falling out)Vibration, where supportedShow a count of seconds

A practice tool, not a treatment. If you feel light-headed or uncomfortable, stop and breathe normally.