Breathing & Calm

Breathe on cue.

Visual pacers tuned to your nervous system — for stress, sleep, focus and energy. Free to use, distraction-free, and works offline.

Start Box Breathing → Browse all 5 patterns ↓

Breath-synced sound
Picture-in-Picture
No accounts
100% private

Inhale 4

4 · 4 · 4 · 4Calm focus under pressure

Launch full Box timer →

Choose a cadence

Box, 4-7-8, Coherent, Awake — or build your own.

Follow the pacer

Inhale as it expands, hold as indicated, exhale as it contracts.

Add sound (optional)

Press M for breath-synced bowls or ocean waves — eyes-closed friendly.

Float while you work

Press P for an always-on-top Picture-in-Picture pacer.

Choose your cadence

Pick a pattern

Start Here

Box Breathing 4-4-4-4

Equal inhale, hold, exhale, hold. The Navy SEAL reset for stress, focus and composure.

3.75 breaths/minBeginner friendlySquare tracer

Bedtime

4-7-8 Sleep Cycle

Double-length exhale for rapid wind-down and insomnia relief.

3.15 breaths/minPanic braking

Desk Flow

Coherent 5.5s

Resonant-frequency rhythm for peak HRV and sustained focus.

5.45 breaths/minWork-friendly

Morning Reset

Awake 4-1-2

Inhale-biased cadence to break afternoon fatigue.

8.57 breaths/minEnergising

Fully Configurable

Custom Breathing Timer

Set your own inhale, hold, exhale and empty-hold intervals.

Saved locallyAny pattern

Quick guide

Which rhythm for how you feel?

Protocol	In – Hold – Out – Hold	Breaths / min	Best for
Box Breathing	`4 – 4 – 4 – 4`	3.75	Acute stress, situational focus & composure	Start →
4-7-8 Sleep	`4 – 7 – 8 – 0`	3.15	Bedtime sedation, insomnia & panic braking	Start →
Coherent Resonant	`5.5 – 0 – 5.5 – 0`	5.45	Peak HRV & sustained desk flow	Start →
Awake 4-1-2	`4 – 1 – 2 – 0`	8.57	Morning wakefulness & fatigue reset	Start →

Why it works

Slow breath, calmer nervous system.

Deliberately changing the length of your inhale, hold and exhale stimulates the vagus nerve. Inhale-heavy breathing raises alertness; exhale-heavy breathing lowers heart rate and releases tension. No subscriptions, no video streams — every tracer and soundscape is synthesised in your browser and the whole thing runs offline.

Vagal controlVoluntary + autonomic
Synth audioBowls & ocean waves
Zero trackingNo cookies or accounts
OfflineWorks anywhere

FAQs

Questions, answered

Which exercise should a beginner start with?

Box Breathing (4-4-4-4). The symmetrical tempo is easy to follow and comfortable for all lung volumes.

Can I use these with my eyes closed?

Yes. Press M to enable sound — singing-bowl tones and ocean waves signal each inhale, hold and exhale.

How many minutes of breathwork per day?

3–5 minutes of disciplined breathwork measurably improves resting blood pressure, HRV and subjective stress. A simple stack: Awake in the morning, Coherent at your desk, 4-7-8 before bed.

Why nasal breathing?

The nose warms, humidifies and filters air and produces nitric oxide, which widens blood vessels and improves oxygen uptake.

Are my custom settings saved?

Yes, in your browser's local storage — no tracking scripts or login required.