A slow breathing exercise for sleep.

How this works

A slightly longer out-breath is used in many calm-down practices because the out-breath is when the body can ease. This pacer keeps the in-breath at about four seconds and lets you choose six, seven or eight seconds out. There is no breath hold.

That is a deliberate choice. Some well-known methods add a hold. This one does not, because a hold can feel intense if you are already wound up, and the aim here is comfort rather than a performance.

Use it as an optional wind-down, not a test. Five rounds is a short try; ten is the default; fifteen is there if you want a longer sit. A chime is off unless you turn it on, so you can use this in a quiet room. If you feel dizzy or tight, stop and breathe in your normal way.

Reduced motion is respected: the circle is replaced with a simple progress bar so nothing pulses at you.

Questions people ask

Why a longer out-breath?

The out-breath is a natural easing point for many people. Making it a little longer than the in-breath is a gentle way to slow the pace without forcing anything.

What about 4-7-8 breathing?

That method uses a breath hold. This pacer does not. Both are optional tools. This one stays with a simple in and a longer out so it stays comfortable if you are already tense.

How many rounds should I do?

Ten is a reasonable default. Five is enough to see how it feels. Fifteen is there if you want a longer stretch. There is no target state to reach.

What if it makes me dizzy?

Stop and breathe normally. Keep it comfortable. Light-headedness is a sign to ease off, not to push through.