Breath Forge guides your breathing with a moving circle and, if you like, a gentle buzz and soft tone, and it times breath holds. This guide explains how each pattern works and how people commonly use it.
It describes what the patterns are, not what they do to your body. Breath Forge is a timer and a log, not medical advice.
Breathing patterns
Box breathing (4-4-4-4)
- What it is: Breathe in, hold, breathe out and hold again, each for the same count, so the breath traces the four sides of a box. It is popular in sports and tactical-training circles.
- How to do it: Sit comfortably. Breathe in gently for 4, hold lightly for 4, breathe out slowly for 4, then rest for 4. Keep every part easy; it should never feel strained.
- When people use it: Many people use it to settle before something stressful, to refocus, or as a steady rhythm to follow when their mind is busy.
- How long to try: Start with 2 to 3 minutes.
4-7-8
- What it is: A short breath in, a long hold and a longer breath out. It was popularized by Dr. Andrew Weil.
- How to do it: Breathe in quietly through the nose for 4, hold for 7, then breathe out slowly for 8. The long out-breath is the main part. If 7 or 8 seconds feels too long, use Custom with the same shape and shorter counts.
- When people use it: Many people use it to wind down in the evening or while lying in bed.
- How long to try: Start with about a minute, a few rounds, and build up only if it feels comfortable.
Slow breathing (5.5-5.5)
- What it is: Smooth, even breathing at about five to six breaths a minute, sometimes called coherent or resonance breathing. There are no holds.
- How to do it: Breathe in for 5.5 seconds and out for 5.5 seconds, gently and without strain. Let the circle set the pace.
- When people use it: A calm, easy pattern people use for a quiet break, to refocus, or to follow while they relax.
- How long to try: 5 to 10 minutes is typical.
Double inhale (2-1-6)
- What it is: A full breath in, a second small sip of air on top, then a long, slow breath out. It is often called a physiological sigh.
- How to do it: Breathe in through the nose until comfortable, take one more short sip, then sigh out slowly through the mouth.
- When people use it: People use a few of these in a row as a quick reset during a tense moment.
- How long to try: A few breaths at a time, or 1 to 3 minutes.
Extended exhale 4-6
- What it is: A gentle breath in for 4 and a slightly longer breath out for 6, with no holds.
- How to do it: Breathe in softly for 4, then let the breath out slowly for 6. Keep both parts easy and do not force the out-breath.
- When people use it: People who like a longer out-breath use it as an easy everyday rhythm.
- How long to try: 3 to 5 minutes.
Long exhale 4-8
- What it is: A breath in for 4 and a breath out twice as long, for 8, with no holds.
- How to do it: Breathe in for 4, then breathe out slowly for 8. If 8 seconds feels like too much, use Extended exhale 4-6 or build your own with Custom.
- When people use it: A slow, steady pattern some people use to wind down.
- How long to try: Start with 2 to 3 minutes.
Triangle 4-4-4
- What it is: Three equal parts: breathe in, hold, breathe out, with no hold after the out-breath.
- How to do it: Breathe in gently for 4, hold lightly for 4, breathe out for 4, then go straight into the next breath.
- When people use it: A simpler cousin of box breathing for people who find the second hold awkward.
- How long to try: 2 to 3 minutes.
Even breathing 6-6
- What it is: Smooth, even breathing, 6 seconds in and 6 seconds out, about five breaths a minute, with no holds.
- How to do it: Breathe in for 6 and out for 6, gently and without strain. Let the circle set the pace.
- When people use it: A calm, easy rhythm people follow for a quiet break or to refocus.
- How long to try: 5 to 10 minutes.
Square 5-5-5-5
- What it is: Like box breathing but with 5-second sides, for a slower rhythm.
- How to do it: Breathe in for 5, hold lightly for 5, breathe out for 5, rest for 5. Keep every part easy, and shorten the counts if it feels strained.
- When people use it: People who have settled into box breathing sometimes move on to a slower square.
- How long to try: 2 to 5 minutes.
Easy hold 4-2-6
- What it is: A breath in for 4, a short, light hold for 2, and a longer breath out for 6.
- How to do it: Breathe in softly for 4, pause for 2 without tensing, then let the breath out slowly for 6.
- When people use it: A gentle step up for people who find longer holds uncomfortable.
- How long to try: 2 to 4 minutes.
Custom
- What it is: Your own timing for breathing in, holding, breathing out and holding again.
- How to do it: Start with counts that feel easy. Many people make the breath out a little longer than the breath in. Change one thing at a time so you can tell what you prefer.
- When people use it: Use it when a preset is almost right but too long or too short for you.
- How long to try: Start with 2 to 3 minutes.
Getting started
Sit or lie somewhere comfortable and safe. Breathe gently through your nose if that is comfortable. The aim is easy, relaxed breathing, not deep or forceful breathing.
Start short: one to three minutes is plenty at first. Regular short sessions are easier to keep up than occasional long ones.
With the cues on, you can close your eyes and follow the buzz and tones instead of the circle. Set the buzz and tone in Settings.
The breath-hold timer
The hold timer shows how long a comfortable hold lasts and keeps a record so you can see how it changes over weeks. Holds after a full breath and holds after an empty breath are very different, so they are kept apart.
Choose Cue every to get a buzz and tone every 10 to 60 seconds, so you can keep your eyes closed. The cue is stronger on each whole minute.
The line under the timer shows your worst, average and best hold so you can see where the current hold sits. It is a reference, not a target. Comfortable is the goal, and there is nothing to be gained by comparing yourself with anyone else.
Guided programs (Pro)
A guided program is a set of holds with timed rests, run for you with cues. Breath Forge has two classic tables, the CO2 table and the O2 table. They come from apnea training and are used by some freedivers and swimmers.
In a CO2 table every hold is the same and the rests between holds get shorter. In an O2 table the rests stay the same and the holds get longer, up to 80% of your reference hold.
Your reference hold starts from your best hold after a full breath, and you can lower or raise it before you start. Every hold is set below it, you can end any hold early, and you breathe normally during the rests.
These programs involve repeated breath holds. Read the safety notes before you start, never do them in or near water, and never use them to push past what is comfortable.
Staying safe
Never practice breath holds or deep, repeated breathing in or near water, in a bath, while swimming, while driving or operating machinery, or anywhere fainting could hurt you.
Sit or lie down. Do not practice alone if you have any concern. Stop at the first sign of dizziness, light-headedness or discomfort and breathe normally.
If you are pregnant, or have a heart, lung, blood-pressure or seizure condition, or any other medical concern, check with a doctor first.
Keep it comfortable. If you feel dizzy, light-headed or unwell, stop and breathe normally. Breath Forge is a timer and a log, not medical advice.
