Breath Timers
A breath-regulating routine supports both immediate relief and long-term wellness.
Find the right regulated breathing style for your goals:
Extended exhales to lower anxiety and blood pressure -- great for preparing for sleep.
Clear mental fog, reset under pressure, and lock in focus. Good for high-stress moments and building resilience.
Balance brain hemispheres, unblock energy channels, lower stress, and deepen meditation.
Coherent Breath
Create daily balance with a rhythmic 5 second inhale, 5 second exhale moves your nervous system into a parasympathetic, "rest and digest" state. Routine coherent breathing is linked to better mood, reduced anxiety, and heart coherence.
Follow the prompts to time your inhale and exhale. You can adjust the duration of each cycle to match your own comfortable pace.
Calm & Sleep
Extended Exhale
Extended exhales utilize a 1:2 breath ratio with, usually utilizing a 4-second inhale and an 8-second.
A longer exhale triggers your vagus nerve to act like a biological brake pedal. Signaling to your brain to slow your heart rate, lower blood pressure, and halt stress hormones. At the same time, the deep release of carbon dioxide flips a switch in your brain's panic center, sending a message to your body that you are safe.
Follow the prompts to time your inhale and exhale. You can adjust the duration of each cycle to match your own comfortable pace.
Focus & Clarity
Box Breath
Box breathing, is a powerful practice to use in high-stress moments and to reduce panic. Practicing overtime can help build resilience under pressure.
The practice uses an equal duration inhale, breath hold, exhale, and breath hold. The box is used as a visual, where the four equal sides each represent one step of the breath cycle to create a square.
Follow the timer prompts to breathe around the box. You can adjust the duration of each cycle to match your own comfortable pace.
Triangle Breath
Triangle breathing uses a single, gentle breath hold to anchor your focus without strain. Best for creating steady focus and a gentle energy reset.
You create the triangle by equal durations of your inhale, breath hold, and exhale. Visualize the three equal sides each representing one step of the breath cycle to create a triangle.
Follow the timer prompts to breathe around the triangle. You can adjust the duration of each cycle to match your own comfortable pace.
Alternate Nostril Breath
Alternate nostril breathing, also known as Nadi Shodhana, is a powerful practice that can balance your brain hemispheres, unblock energy channels, lower stress, and deepen meditation.
To practice, tuck the index and middle fingers of your right hand into your palm, using your thumb to close your right nostril and your ring finger to close your left. Starting with an inhale in the left nostril, follow the timer prompts to alternate inhaling and exhaling through one nostril at a time.
Use the adjustable timer to increase the length of your inhales and exhales to deepen your practice at your own comfortable pace.
