Before you start — how loud is the feeling right now?
Optional — it just shows whether the practice shifted anything.
And now?
How is it now?
Naming the intensity and watching it change is itself regulation — affect labeling calms the alarm (Lieberman). Well-supported
Well-supported = backed by replicated randomized controlled trials, cited by name · Promising = smaller studies, mechanistic evidence, or a single trial not yet replicated · anecdotal = clinical or traditional report only, no controlled studies · Contested = evidence is mixed or actively disputed in the literature. These tiers are our reading of each method's evidence base, not a personal guarantee — ordered evidence-first; this atlas is psychoeducational, not a diagnostic or treatment tool.
Make a plan for next time
When I notice
,
I'll
.
An if-then plan roughly doubles follow-through — implementation intentions (Gollwitzer). Well-supported
Your plans
Saved on this device only. Each one is dated and can be removed any time.
Session
Length
A gentle practice, not medical care. If you feel dizzy, anxious, or short of breath, stop and breathe normally — slowed breathing isn't right for every body or every moment. If breathing exercises tend to make you panicky rather than calm, that's worth honoring; skip this one and reach for support if you need it.
Questions people ask
What's the difference between this and Advanced Breathing?
This timer is the quick version — pick a rhythm, follow the circle. Advanced Breathing adds full control over timing, background music, voice cues, and a wider set of patterns if you want to go deeper.
Which pattern should I pick?
Box breathing is the steady, grounding default. Relaxing 4-7-8 is built for winding down, especially before sleep. Coherence (even 5-and-5) is the all-rounder for balancing heart rhythm. Energizing uses a longer in-breath with a brief hold for a soft lift when you're flat.
What's the 0–10 scale before and after?
An optional check-in, not a requirement — rating how loud the feeling is before you start and again after gives you a quick before/after comparison, without saving anything beyond this session.
Can I set my own timing?
Yes — choose Custom and adjust the four numbers (inhale, hold, exhale, hold) yourself.
Is there a hold in every pattern?
No — Relaxing 4-7-8, Calming, and Energizing all skip one or both holds. If holds feel uncomfortable or make you lightheaded, Coherence (5 in, 5 out, no holds) is the gentlest option here.