Quiet nasal breathing

How to use this guide

1. Choose a comfortable, supported position in a safe place.
2. Begin with “Skip holds” selected. Follow only while the pace feels easy.
3. The display names the current phase. Let the circle grow with the inhale and settle with the exhale.
4. Pause or stop whenever needed. Returning to natural breathing is always an option.

A nasal pacer, not Buteyko training

This page uses equal three-second inhale and exhale cues and no holds. It does not ask you to reduce air intake, create air hunger or measure a control pause. The older URL is retained so existing links still lead to an explained activity. A comfortable nasal rhythm is optional; this guide cannot assess breathing disorders or replace instruction tailored to an individual.

Compare with a slower equal-phase visual guide

The configured pattern

The configured phases are inhale: 3 seconds; pause: 0 seconds; exhale: 3 seconds; rest: 0 seconds. Zero-length phases are skipped. Holds remain optional and are disabled at first. The Phase length setting scales these timings to 75%, 100% or 125%; duration controls how long the full session runs.

This is a simple nasal-breathing pacer, not a clinical Buteyko training program. It does not ask you to create air hunger or perform breath-hold tests.

Follow comfort, not the clock

Breathing practices affect people differently. Do not force the pace, take maximal breaths or compete with the timer. Stop if uncomfortable and return to normal breathing. This page does not diagnose or treat a condition.

For general context, see NHS breathing guidance. Read our editorial approach.