Free tool · Calm
Breathing pacer
Breathe in as the circle grows, hold while it rests, and breathe out as it shrinks. Pick a pattern, choose how long, and press start. If moving images bother you, switch to text cues only.
Free, no sign-up. Your settings live in the link, so you can save or share them.
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Why a pacer helps
Counting your own breaths is surprisingly hard when you are tense: the count speeds up along with everything else. A steady visual rhythm takes that job off your hands. Many people find that slow breathing, and especially a long, unhurried exhale, helps them feel calmer and more settled within a few minutes.
The three patterns
- Box (4-4-4-4): in, hold, out, hold, all for 4 seconds. Even and easy to remember, a good choice during the day when you want to feel steady rather than sleepy.
- 4-7-8: in for 4, hold for 7, out for 8. The longest exhale of the three, which is why many people save it for bedtime. If the hold feels like too much, use Custom and try 4-4-6 instead.
- Coherent (about 5.5 in, 5.5 out): slow, even breathing with no holds, roughly five and a half breaths a minute. The gentlest option, and a good one to start with.
Custom lets you set each step in half-second steps, and a hold can be switched off. Everything you choose is saved in the page address, so bookmark your favorite or use Copy link to save it.
Tips for a calmer session
- Sit or lie down somewhere comfortable, with your shoulders soft and your jaw unclenched.
- Many people breathe in through the nose and out through the nose or gently through pursed lips.
- Let the breath be quiet. You are not trying to fill your lungs to the top, just to follow the rhythm.
- If you lose the count, simply join the circle again on the next breath.
Breathing pairs well with gentle movement. A slow few minutes after an easy walk is a lovely way to end, and our interval walking timer can help with the walk part. If evenings are your hardest time, our guide to sleep hygiene has more ideas for winding down.
Keep reading
Frequently asked questions
What is box breathing?
Box breathing uses four equal steps: breathe in for 4 counts, hold for 4, breathe out for 4 and hold for 4. The even rhythm gives a busy mind something simple to follow, and many people use it to steady themselves before a stressful moment.
What is 4-7-8 breathing?
You breathe in for 4 counts, hold for 7 and breathe out slowly for 8. The long exhale is the heart of it. Many people like it at bedtime. The holds can feel long at first, so start with a few rounds and use Custom to shorten them if you need to.
What is coherent breathing?
Coherent breathing, sometimes called resonant breathing, is slow, even breathing with no holds: about 5.5 seconds in and 5.5 seconds out, which works out to roughly five and a half breaths a minute. It is a gentle choice if breath holds feel uncomfortable.
Which breathing pattern is best for sleep?
There is no single best one. Many people find patterns with a longer, slower exhale, such as 4-7-8 or coherent breathing, the most settling at night. Try each for a few evenings and keep the one that feels easiest.
How long should I practice?
Even one to five minutes can feel like a reset. Start short, and lengthen the session once the rhythm feels natural. The pacer always finishes on a complete breath.
Want to share or link to this tool? You are welcome to. A link to https://www.pureholisticwellness.com/tools/breathing-pacer works, and any settings you choose travel with the link.