What does the breathing guide do?
The circle sets a pace for four parts of a breath. It grows for the inhale and shrinks for the exhale. The phase label and clock show what comes next.
Choose a preset and press Start. You don't have to match the guide. Stop or change the time if a phase feels too long.
What is box breathing?
The box preset uses four equal phases. You inhale, hold, exhale, and hold for four seconds each. The equal sides give the pattern its name.
Do not force a hold. Use shorter phases or remove a hold if you cannot breathe with ease.
What is 4-7-8 breathing?
This preset has a 4-count inhale, a 7-count hold, and an 8-count exhale, with no hold after that.
The long hold can feel hard. You can choose another preset or make a shorter custom pattern. A preset is an option, not a dose or treatment.
How do I make a custom pattern?
Open Customize timing and set each inhale, hold, and exhale phase. A zero removes that phase from the cycle.
Use a pace that stays easy. If you feel dizzy, short of breath, numb, or uncomfortable, stop and return to normal breathing.
Important safety notes
This guide is not medical care. It does not treat panic, anxiety, sleep problems, high blood pressure, or another health condition. Ask a qualified health professional for help with symptoms or breathing problems.
The National Center for Complementary and Integrative Health explains the evidence and safety limits for relaxation methods.
Do not use this guide for breath-hold training in water. Breath-hold practice in water can cause loss of consciousness and drowning. See the Red Cross and YMCA safety statement.
Motion and display
If your device is set to reduce motion, the circle changes size in steps. The phase label and clock still show the pace. Stop at any time and start again when you're ready.