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Guide
How to use the breathing timer
A breathing timer paces each part of the breath so you do not have to count. Choose a rhythm, breathe in as the circle grows and out as it softens, and stop whenever you like. A few unhurried minutes is a complete practice.
Step by step
- Sit upright on a chair or cushion, or lie on your back with your knees bent. Let your shoulders and jaw soften.
- Choose a session length — one to three minutes is a good place to start — and pick a rhythm below.
- Press Begin. Breathe in while the circle grows, out while it shrinks, and stay still during any hold.
- If the counts feel long, choose a shorter pattern or open “Customise the rhythm” and lower the numbers. The breath should stay smooth.
- When the bell ends the session, take a few natural breaths before you get up.
The five rhythms explained
- Even breath (4 in, 4 out)
- Equal inhale and exhale, known in yoga as sama vritti. It is the simplest pattern and a good place to begin.
- Calming (3 in, 4 out)
- The exhale is a little longer than the inhale. Many teachers use a lengthened exhale to help students settle.
- Coherent (5 in, 5 out)
- About six breaths a minute — close to the slow pace used in much of the research on paced breathing.
- Box breath (4-4-4-4)
- Four equal sides with a hold after the inhale and after the exhale. The holds make it more demanding, so leave them out if they cause any strain.
- 4-7-8
- Popularised by Dr Andrew Weil and adapted from pranayama. The seven-count hold and eight-count exhale are long for beginners; the ratio matters more than the exact seconds.
What the evidence says
A systematic review of slow-breathing studies (Zaccaro and colleagues, 2018) found links with higher heart-rate variability and feelings of relaxation, but the studies were small and varied in method. A 2023 randomised study (Balban and colleagues) found that five minutes of daily breathwork, especially exhale-focused cyclic sighing, improved mood slightly more than mindfulness meditation over one month. These findings are encouraging, but they do not show that breathing exercises treat any medical condition.
- Breathe through your nose when that is comfortable, and never force the breath.
- Return to normal breathing straight away if you feel dizzy, light-headed, tingly or anxious.
- Leave out breath holds if you are pregnant or have a heart, blood-pressure, respiratory or panic condition, unless a clinician has said they are suitable for you.
- Never practise breath holds in or near water, while driving or while operating machinery.
Sources
- Zaccaro A. et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience. doi.org
- Balban M.Y. et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. doi.org