Triangle breathing
A three-part pattern with an optional pause after the exhale.
Breathe naturally. Begin when you are ready.
Ready
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Slow, soft chords with long, gentle swells.
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Original music and synthesized nature sounds. No recordings or downloads needed.How to use this guide
- Choose a comfortable, supported position in a safe place.
- Begin with “Skip holds” selected. Follow only while the pace feels easy.
- The display names the current phase. Let the circle grow with the inhale and settle with the exhale.
- Pause or stop whenever needed. Returning to natural breathing is always an option.
Where the third side appears
The complete triangle setting is four seconds in, four seconds out and a four-second rest after exhaling. There is no hold after the inhale. With Skip holds enabled, the final rest is removed and the guide becomes an eight-second inhale/exhale cycle. The name describes the optional three-part sequence; watch the written phase label to see which version you selected.
Compare the optional three-part pattern with box breathing
The configured pattern
The configured phases are inhale: 4 seconds; pause: 0 seconds; exhale: 4 seconds; rest: 4 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.
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.
Must I hold my breath?
No. Holds are off by default. You can keep them off for the whole session. Choose even breathing for equal inhale and exhale cues.
