| # | Phase | Start | Elapsed (s) | Duration (s) | Copy |
|---|---|---|---|---|---|
| {{ r.idx }} | {{ r.phase }} | {{ r.startLocal }} | {{ r.elapsed.toFixed(2) }} | {{ r.duration.toFixed(2) }} | |
| No data yet. Start a session. | |||||
Paced breathing organizes one cycle into inhale, optional holds, exhale, and optional holds, then expresses cadence as breaths per minute. Consistent timing helps your respiratory rhythm synchronize related systems, supporting calm attention and heart-rate variability practice. Common contexts include winding down before sleep, resetting between tasks, and preparing for performance. The measurable variables are the four phase durations in seconds and the overall session length in minutes.
You set phase lengths and session time; the reactive engine animates a ring, tracks elapsed time, and computes breaths per minute from cycle length. A charting layer visualizes breath level, gauge values, and cycle composition, while a timeline records each phase change with local timestamps. Exports are available as JSON or CSV, and cue options include audio, vibration, and visual easing. Units are seconds and minutes, with displayed rates rounded to two decimals.
For example, set Inhale 4.5 s, Hold 0 s, Exhale 5.5 s, Hold 0 s, and a 5-minute session to practice around 6.00 bpm for roughly 30 breaths. Begin with comfortable durations, breathe through the nose when possible, and stop if light-headed. This tool provides informational estimates and does not substitute professional advice. With the concept clear, the next card explains the mechanism.
Concept Overview. Breathing cadence depends on the sum of four phase durations within a cycle. The time base advances with a high-resolution clock; each phase change appends a row to the timeline and refreshes visualizations. Longer exhales usually bias toward relaxation, while longer inhales bias toward alertness; optional holds extend cycle time without airflow. Displayed rate uses a stable rounding policy, and finish time is estimated from session length and current clock. Reasonable assumptions favor seated, nose-first, effortless breathing.
| Band | BPM (approx.) | Typical pattern | Notes |
|---|---|---|---|
| Deep relaxation | 3–5 | Long exhale, minimal holds | Short sessions for beginners; monitor comfort |
| Resonance range | 5–6 | Balanced 4–6 s phases | Often used in HRV-biofeedback practice |
| Calm focus | 6–8 | Even 4–5 s phases | Good for pre-task settling |
| Alert breathwork | 8–12 | Shorter exhale or added holds | Use judiciously; avoid strain |
| Parameter | Meaning | Unit/Datatype | Typical Range | Notes |
|---|---|---|---|---|
| Inhale | Airflow into lungs | s (number) | 3–6 | Longer raises alertness |
| Hold after Inhale | Breath-hold at full | s (number) | 0–7 | Optional; increase gradually |
| Exhale | Airflow out of lungs | s (number) | 4–8 | Longer biases relaxation |
| Hold after Exhale | Pause at empty | s (number) | 0–7 | Optional; keep comfortable |
| Session length | Total practice time | min (integer) | 3–20 | 0 = open-ended |
| Countdown | Delay before start | s (integer) | 0–5 | Settling period |
| Audio volume | Phase-change beep | % (0–100) | 0–40 | 0 disables sound |
| Beep frequency | Tone pitch | Hz (number) | 440–1200 | Audibility varies by device |
| Beep duration | Tone length | ms (integer) | 80–200 | Short, unobtrusive cues |
| Vibrate | Haptic cue on change | boolean | true/false | Device-dependent support |
| Prevent sleep | Screen wake-lock | boolean | true/false | Keeps display on |
| Easing | Ring motion curve | enum | sine, linear, ease-in-out | Visual pacing only |
Scientific/Standards Backing. Research on slow, paced breathing and heart-rate variability describes resonance near 0.1 Hz (≈6 bpm) and relaxation benefits from extended exhales; see peer-reviewed summaries by Lehrer & Gevirtz (2014) and Laborde, Mosley & Thayer (2017), plus clinical breathing guidance from major health organizations.
Privacy & Compliance. Processing is local in your browser; no server data transfer occurs, and the tool is not a medical device or a substitute for professional care.
Armed with the mechanics, follow these steps to use the tool confidently.
Set comfortable values, follow the ring’s phases, and use cues only as needed; adjust durations gradually to keep breathing smooth and effortless.
Example: preset “Resonance” yields ≈6 bpm; practice 5–10 minutes and extend exhale if you prefer deeper calm. If questions arise while using it, the FAQ below resolves common doubts.
No. Inputs, charts, and timelines are created and kept in your browser. Exports save to your device when you choose them.
It uses a high-resolution clock with frequent updates; small drift is possible if the tab is backgrounded or the device is under heavy load.
Phases are in seconds; session length is in minutes. Exports include JSON and CSV with phase durations, timestamps, and computed rates.
Yes. Once the page is loaded, it runs fully locally. Some browsers may require an initial interaction before playing audio cues.
Practice comfortably, seated, and stop if you feel dizzy or breath-hungry. People with respiratory or cardiovascular conditions should consult a professional first.
Use is free for personal practice; review site licensing terms for other use. The tool is informational and not a medical device.
For deeper clarity on terms, the glossary defines every label used above.