Which breathing pattern should I choose?
Calm breathing: 4 in, 6 out
A slightly longer exhale can feel settling without requiring long breath holds. This is the gentlest place to start.
Box breathing: 4–4–4–4
Inhale, hold, exhale and hold for equal counts. The predictable rhythm can provide a simple attentional anchor.
4-7-8 breathing
This pattern uses longer holds and an extended exhale. It may feel intense if you are new to paced breathing, so stop or switch patterns if it is uncomfortable.
Safety: Breathing exercises are not emergency or medical care. Never extend a breath hold to the point of strain. People with respiratory or cardiovascular conditions should ask a clinician what is appropriate for them.
What this tool is for
This timer provides pacing and a focal point. It does not measure your breathing, diagnose anxiety or promise a particular physiological outcome.