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Coherent Breathing

9 min, 96 phases

Five seconds in, five out, for nine minutes

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How this timer works

48 rounds of Breathe in (5 sec) and Breathe out (5 sec). It starts with Settle (30 sec) and ends with Free breathing (45 sec). A calm voice reads each step's cue as it begins; every cue is written out below. There is no ticking. A singing bowl rings as each longer step ends. It closes with “That's the end. Sit for a moment before you get up.”

Read the guide: 4-7-8 breathing: how to do it, and when to use it

Structure

98 steps, 9 min

  1. Settle

    Find a position you can stay in for a while. We'll settle into six breaths a minute — five seconds in, five seconds out. Let the rhythm carry it; you don't need to think about the count.

    SETTLE

  2. Repeats 48 times

    1. Breathe in

      In, slow and even

      PHASE

    2. Breathe out

      And out, the same

      PHASE

  3. Free breathing

    The pacing stops here. Stay with your own breath as long as you like, then open your eyes when you're ready.

    SETTLE

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