Breathe with the circle
Breathe in while the white circle grows, breathe out while it shrinks. The word in the middle tells you what to do, and the number counts down the seconds of each step. By default, the exercise follows coherent breathing: 5 seconds in, 5 seconds out, six breaths a minute, for 5 minutes. Press Start: the session opens with a slow breath out, so your lungs are empty before the first breath in.
Turn the wheel to change the length, pick another pattern in the bar at the bottom, and choose whether a soft sound marks each step. With the sound on, you can close your eyes and follow by ear: a higher note to breathe in, a lower one to breathe out, a light one to hold. The page keeps the screen on during the session, and the buttons fade away so only the circle remains.
Three breathing patterns
| Pattern | Rhythm | One cycle | Breaths a minute | Often used for |
|---|---|---|---|---|
| Coherent breathing | 5 s in, 5 s out | 10 s | 6 | Daily calm, a few times a day |
| Box breathing | 4 s in, 4 hold, 4 out, 4 hold | 16 s | Under 4 | Staying focused under pressure |
| 4-7-8 breathing | 4 s in, 7 hold, 8 out | 19 s | About 3 | Winding down, falling asleep |
Coherent breathing has no breath holds, which makes it the easiest place to start. Box and 4-7-8 breathing add holds; each one has its own page with step-by-step instructions.
Coherent breathing: six breaths a minute
At rest, adults usually breathe 12 to 20 times a minute. Coherent breathing slows this down to six breaths a minute, one every ten seconds. At that pace, the small rise and fall of your heart rate with each breath becomes larger and more regular: your heart speeds up a little as you breathe in and slows down as you breathe out. This is why the method is known as “cardiac coherence” in French-speaking countries, where it is very popular. In English it is also called resonant or resonance breathing.
The French physician David O’Hare made a simple routine popular, called 365: 3 times a day, 6 breaths a minute, for 5 minutes. A common schedule is on waking, before lunch and in the late afternoon. Five minutes is also a good length for a single session when you need it.
How to practice
- Sit upright, feet flat on the floor, legs uncrossed, shoulders relaxed. You can also lie down.
- Breathe through your nose and let your belly rise and fall, rather than your shoulders.
- Do not force it. Take comfortable breaths, not huge ones. If 5 seconds feels long at first, breathe a little less deeply: it gets easier within a few sessions.
- Close your eyes with the sound on, or keep them on the circle.
- Keep the same times each day: a routine is easier to keep than good intentions.
A short session for every moment
- On waking: five minutes of coherent breathing before checking your phone sets a calm pace for the morning.
- Before a stressful moment, such as an exam, an interview or a hard conversation: a few minutes of coherent or box breathing, ten minutes before.
- At your desk: with the sound off, follow the circle with your eyes for two or three minutes between two tasks.
- After exercise: slow breathing helps you settle once your heart rate has come down a little.
- At bedtime: lie down, dim the screen and try four cycles of 4-7-8, or a few minutes of coherent breathing with your eyes closed.
What to expect
Slow, regular breathing is one of the simplest ways to help the body leave a tense state. Many people feel calmer after a few minutes. Supporters of the 365 routine say the effect fades after a few hours, which is why they repeat the exercise during the day. Studies of slow breathing have reported less stress and, in some cases, lower blood pressure, but results vary from one person to another. Breathing exercises are a healthy habit, not a treatment.
Safety
- Breathe gently. If you feel lightheaded, dizzy or tingly, stop and breathe normally: you are probably taking in too much air. Beginners sometimes feel lightheaded at first.
- Breath holds are not for everyone. If you are pregnant, or have a heart or lung condition, ask your doctor before practicing long holds such as 4-7-8. Coherent breathing has none.
- Not while driving, or anywhere you need your full attention: some people get drowsy.
- See a professional if anxiety, panic attacks or sleep problems are frequent or severe.
Tips
- Go full screen and dim the room: the white circle is easy to follow in the dark.
- Use headphones in an office, to hear the soft sound without disturbing anyone.
- Pair it with your breaks: a session fits into the 5-minute break of the Pomodoro timer.
- For silent meditation, the online timer rings at the end of the time you set.
- Your settings are saved on this device: the pattern, the length and the sound.