Which pattern should I start with?
Box breathing (4-4-4-4) is the easiest to learn and a solid default for general calming. Coherent (5-0-5-0) and Calm (3-0-6-0) skip the holds entirely, which makes them gentler starting points. Energy Boost (5-3-3-0) is built for alertness rather than settling, and 4-7-8 is the most intense of the six because of its longer hold and exhale.
Is the breath-hold in 4-7-8 or box breathing safe for everyone?
Breath-holding raises blood pressure briefly and can cause lightheadedness, so ease in rather than starting at full length — if you feel dizzy or short of breath, stop and breathe normally. Check with a doctor first if you're pregnant or have a cardiovascular or respiratory condition, and never practice while driving or in water.
What does "Coherent" breathing mean?
Breathing at roughly 5 seconds in, 5 seconds out, with no holds — close to the resonance frequency where heart rate variability is highest for most people. It's the gentlest pattern here, built for sustained, longer sessions rather than a quick reset.
Can I build my own pattern?
Yes — select Custom and use the sliders to set your own inhale, hold, exhale, and hold-out timing, from 1 to 12 seconds each.
Do I need sound or voice cues to use this?
No, they're optional. The visual pacer works with sound off; the floating controls in the corner let you mute or adjust the voice narration and background music independently.
Where do my entries go?
Session totals, minutes, and your streak live in this browser only — nothing is ever sent anywhere. Clearing your browser's cache or site data deletes them for good. There's no list of individual sessions to copy or export here, only the aggregate stats shown above.