Breathing exercises and timers

Choose a pattern you find comfortable. Each guide explains the rhythm and opens the matching practice in Allostasis.

• Box Breathing

  A four-part breathing timer

• 4–7–8 Breathing

  A counted breathing guide

• Extended Exhale Breathing

  A visual pacer without breath holds

How to choose

Box breathing uses equal phases. 4–7–8 includes a longer hold and exhale. Extended exhale starts with no breath holds. You can adjust the pattern before starting; a comfortable pace matters more than matching a number.

These are wellbeing practices, not treatment plans. If counted breathing does not suit you, return to your ordinary breath or explore the other practices on the Allostasis homepage.