Breathing pace calculator
Slow breathing with an exhale longer than the inhale raises vagal tone and lowers heart rate within minutes. The tool shows the rate a chosen pattern produces and how many cycles fit in a session.
Stop if you feel dizzy, tingly or uncomfortable — those mean the pace is too aggressive for you. Long holds are not appropriate in pregnancy, epilepsy or uncontrolled cardiovascular disease, and are never practised in water.
Frequently asked questions
Which pattern should I pick?
4-4-6-0 is gentle and suits the evening. 4-7-8 helps you fall asleep faster. 4-4-4-4, box breathing, works before a stressful situation.
How many minutes a day?
Five minutes once or twice a day is enough for a measurable effect on heart rate and blood pressure.
Nose or mouth?
Nose on the inhale, which filters and humidifies the air. The exhale can go through pursed lips if that makes it easier to lengthen.