Quick tools
A minute each, one plain answer, nothing to install.
Breathe now
Pick a pattern, press start, follow the sphere.
Box breathing timer
In 4, hold 4, out 4, hold 4. Press Start and follow the sphere for 1 to 10 minutes.
How fast is your pattern?
Seconds for each phase in. Breaths a minute, the out-breath against the in-breath, and how long a set takes.
What's your breathing rate?
Tap once per breath for 30 seconds. Your rate, and where it sits for a resting adult.
How long is your comfortable hold?
The BOLT test: a calm hold after a normal out-breath, timed and placed on the coaching bands.
Which slow pace feels easiest?
About a minute each at 6.5 down to 4.5 breaths a minute. Keep the one that feels easiest.
The calm sheet
One printable page: the patterns for anxiety, how long to do each and the trial behind it.
Your personalized guideWhich breathing pattern is yours?
Six quick taps: the pattern to start with, why it suits you, what to skip, and four weeks of practice with dates.
