Pranayama Sequence Planner

Plan Summary

Ends ~ {{ finish_time_local }}

{{ activeSteps }} step(s) Prep {{ session_prep_s }} s Cooldown {{ cooldown_min }} min {{ techniqueList }}

Fix these to generate a plan:

{{ w }}

Sequence preset:

Prep time:

Cooldown:

min

Step 1

Technique:

Minutes:

Cycles:

In / Hold / Out / Hold:

Notes:

Step 2

Technique:

Minutes:

Cycles:

In / Hold / Out / Hold:

Notes:

Step 3

Technique:

Minutes:

Cycles:

In / Hold / Out / Hold:

Notes:

Step 4

Technique:

Minutes:

Cycles:

In / Hold / Out / Hold:

Notes:

Audio beeps:

{{ audio_volume }}%

Beep frequency (Hz):

#	Technique	Qty	Cycle (s)
{{ r.idx }}	{{ r.techLabel }}	{{ r.qtyLabel }}	{{ r.cycle_s.toFixed(2) }}
—	Prep	{{ session_prep_s }} s	{{ stepTimeReadable(session_prep_s) }}
—	Cooldown	{{ cooldown_min }} min	{{ stepTimeReadable(cooldown_min*60) }}
—	Total	{{ activeSteps }} step(s)	{{ totalDurationReadable }}

Tags: Breathwork , Education , Mindfulness

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Breathing cycles are timed patterns of inhale, optional breath holds, and exhale that give pranayama structure and a steady rhythm. Planning a short sequence helps you pace attention, match energy to the moment, and finish at a predictable time.

Enter the durations that feel natural, choose minutes or a count of cycles for each step, and preview the combined length with an estimated finish time. A simple summary shows active steps and optional preparation and quiet cooldown so you can fit practice into a busy day.

Try a calm start with easy timings, then add one focused segment and end with a brief quiet period. If a step sets both minutes and cycles the minutes setting takes priority, so use one or the other for clear results.

This tool provides informational estimates and does not substitute professional advice.

Technical Details:

The sequence models respiratory timing as four contiguous phases per cycle: inhale, first hold, exhale, and second hold, each measured in seconds. From these quantities it computes the cycle length and, for each enabled step, the step duration derived from minutes or cycle count. A session total includes an initial preparation interval and an optional cooldown.

Results emphasize temporal measures that matter to planning: per‑step cycle length, per‑step duration, total session time, and a local finish time estimate. Minutes take precedence when both minutes and cycles are set for a step, ensuring unambiguous scheduling.

Comparisons are meaningful within the same person and context. Timings reflect steady breathing rather than exertion or clinical testing, so treat values near zero or unusually long holds with caution when interpreting comfort or difficulty.

\begin{matrix} t {cyc}_{n} & = & I n_{} + H_{1} n_{} + E n_{} + H_{2} n_{} \\ t {step}_{n} & = & {if minutes > 0: 60 \times \min_{n}, else if cycles > 0: {cyc}_{n} \times t_{cyc}, else 0} \\ T total & = & prep + \sum_{n = 1}^{4} t_{step} + cooldown \end{matrix}

Symbols and units
Symbol	Meaning	Unit/Datatype	Source
I_n	Inhale duration for step n	s (number)	Input
H_1,n	First breath hold	s (number)	Input
E_n	Exhale duration	s (number)	Input
H_2,n	Second breath hold	s (number)	Input
t_cyc,n	Cycle length for step n	s (number)	Derived
t_step,n	Step duration	s (number)	Derived
prep	Preparation interval	s (integer)	Input
cooldown	Quiet cooldown	s (integer)	Input
T	Total session duration	s (number)	Derived

Worked example

Step 1 uses inhale 4, hold 4, exhale 4, hold 4. Minutes are set to 4 and cycles are zero.

t {cyc}_{1} = 4 + 4 + 4 + 4 = 16 s

t {step}_{1} = 60 \times 4 = 240 s

Four minutes take precedence over cycles, so the step lasts 240 s regardless of the 16 s cycle length.

Technique presets
Technique	Inhale	Hold 1	Exhale	Hold 2
Coherent	5 s	0 s	5 s	0 s
Resonance	4.5 s	0 s	5.5 s	0 s
Box	4 s	4 s	4 s	4 s
4‑7‑8	4 s	7 s	8 s	0 s
Triangle	4 s	4 s	8 s	0 s
7‑11	7 s	0 s	11 s	0 s
Nadi Shodhana	4 s	4 s	8 s	0 s

Sequence presets
Preset	Steps	Prep	Cooldown
Balance	Resonance 5 min → Triangle 4 min → Nadi Shodhana 3 min	10 s	2 min
Wind‑down	4‑7‑8 for 8 cycles → Coherent 5 min	8 s	3 min
Focus	Box 4 min → 7‑11 4 min	6 s	1 min
Coherent 5‑5 · 10 min	Coherent 10 min	5 s	2 min

Validation rules and input bounds
Field	Type	Min	Max	Step/Pattern	Behavior
Preparation	Number	0	∞	seconds, step 1	Included in total
Cooldown	Number	0	∞	minutes, step 1	Included in total
Minutes (per step)	Number	0	∞	whole minutes	Overrides cycles when > 0
Cycles (per step)	Number	0	∞	whole cycles	Used only if minutes = 0
Inhale / Hold1 / Exhale / Hold2	Number	0	∞	seconds, step 0.1	Sum yields cycle length
Audio volume	Range	0	100	percent, step 1	0 disables tones
Beep frequency	Number	100	∞	Hz, step 1	Used for cue pitch

If a step’s cycle length is zero, a warning prompts you to set inhale or exhale.
If minutes and cycles are both zero, a warning prompts you to choose one.
If both minutes and cycles are set, minutes are used and a warning explains the choice.

I/O formats
Input	Accepted Families	Output	Encoding/Precision	Rounding
Timings	Numbers in seconds and minutes	Table and chart	Seconds to 0.01 in data	Human display rounds to whole seconds
Export	Copy or download	CSV, JSON	CSV text; JSON fields below	Cycle and step seconds fixed to 2 decimals

JSON includes: inputs (preset, prep, cooldown, cues, raw per‑step timings), steps (index, technique and label, quantity, cycle_seconds, step_seconds), totals (active_steps, total_seconds, finish_time_local), and warnings.

Decimal separator is a dot. Display labels round to whole seconds, while totals and cycle lengths may keep two decimals in data exports. Identical inputs produce identical outputs.

Processing is client‑only. No session data is transmitted to a server, and exports are generated locally.

Assumptions & limitations

Comfort and safety vary by person; adjust holds conservatively.
Minutes override cycles by design for schedule clarity.
Very short steps can feel abrupt even if valid.
Very long holds may not be practical without training.
Chart rendering is optional; planning outputs remain available without it.
Heads‑up Audio cue settings are exported but tones may not play in all environments.
Local time display uses your device clock.
Clipboard and file downloads depend on browser permissions.

Edge cases & error sources

Zero cycle length from all phase durations being zero.
Non‑integer minutes or cycles are truncated by input controls.
Floating‑point rounding when multiplying cycles by cycle length.
Rounding to whole seconds for labels can mask sub‑second totals.
Switching techniques resets phase timings to preset values.
Browser locale does not change decimal format.
Clipboard writes may be blocked by user settings.
Download prompts may be suppressed by pop‑up policies.
Unavailable chart layer prevents charts but not computation.
Sleep or clock changes during planning may shift finish time.

Step‑by‑Step Guide:

Breathing cycle planning yields a timed session summary you can follow or share.

Choose a sequence preset or leave it as custom.
Set Preparation and Cooldown if needed.
Enable one or more steps and pick a technique.
For each step, set either Minutes or Cycles.
Adjust inhale, holds, and exhale as comfortable.
Review the total time and finish estimate, then export if useful.

Example: Pick Focus, keep defaults, and you get two four‑minute blocks with a short preparation and cooldown for a tidy work break.

When timings feel right, save or copy the plan for easy reuse.

FAQ:

Is my data stored?

No. All calculations and exports are generated on your device. Nothing is transmitted to a server.

How accurate are the times?

Cycle and step seconds are kept with two‑decimal precision in data. Human‑readable labels round to whole seconds for clarity.

What units can I use?

Phase durations use seconds with 0.1 steps. Per‑step quantity can be minutes or a count of cycles.

Can I use it offline?

Yes. Planning runs locally. If the optional chart layer is unavailable, the table and exports still work.

Are there audio cues?

You can set volume and frequency as cue preferences. These settings are exported; tone playback may not be active in every environment.

How do I plan 4‑7‑8 breathing?

Choose the 4‑7‑8 technique for a step, then set minutes or cycles. Adjust preparation and cooldown as desired.

What does “minutes override cycles” mean?

If both are set, the step uses minutes to compute duration. This avoids mixed rules and keeps scheduling predictable.

What does it cost?

There are no payment prompts here. Check the site’s terms for licensing details.

Troubleshooting:

No summary appears: enable at least one step and set minutes or cycles.
Finish time is blank: add durations until a total appears.
Chart tab is empty: use the table view; charts are optional.
Copy fails: allow clipboard permission or use the download option.
Numbers reset after changing technique: presets update the four phases by design.
Totals look odd: check for zero cycle length or both minutes and cycles set.

Blocking issue: All four phase durations are zero. Set inhale and exhale to create a non‑zero cycle.

Advanced Tips:

Tip Use consistent seconds across days to notice changes in ease or focus.
Tip Prefer minutes when scheduling around meetings; prefer cycles when pacing breath feel.
Tip Keep holds short if you are new; lengthen exhale first for a softer landing.
Tip Add a one to two minute cooldown to spot lingering tension.
Tip Record notes per step to remember sensations or posture cues.
Tip If planning multiple steps, keep cycle lengths similar to ease transitions.

Glossary:

Pranayama: Breath regulation practices used for focus and relaxation.
Cycle: One inhale, optional holds, and one exhale.
Cycle length: Sum of all four phase durations in seconds.
Minutes vs cycles: Two ways to set step duration; minutes override cycles.
Preparation: Short settling time before the first step.
Cooldown: Quiet period after the last step to integrate practice.

Pranayama Sequence Planner

Plan Summary

Introduction:

Technical Details:

Assumptions & limitations

Edge cases & error sources

Step‑by‑Step Guide:

FAQ:

Troubleshooting:

Advanced Tips:

Glossary: