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About this tool
Guided deep breathing exercises with multiple techniques — 4-7-8, Box Breathing, and Coherence Breathing — to help you relax, focus, and reduce stress.
The Deep Breathing Guide paces a breathing session with an animated circle and a per-phase countdown, running four timed patterns: 4-7-8 (inhale 4, hold 7, exhale 8), Box breathing (4-4-4-4), Deep Sleep (4-2-4) and Morning Energy (2-2). A three-second preparation countdown and a chime start each session, and an experience setting scales every phase length — Beginner at 0.75×, Moderate at 1×, Pro at 1.25× — so the same pattern can be eased into or extended. It is a pacing timer for relaxation and focus practice, not a medical device.
Open Deep Breathing Guide on AltFTool — it loads instantly in your browser.
Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
Beginner, Moderate and Pro multiply every inhale, hold and exhale by 0.75, 1 or 1.25, so you extend the same pattern rather than switching to a different one.
The circle expands through the inhale and hold and contracts on the exhale, so you can follow the rhythm with your eyes closed to a countdown instead of watching a clock.
Stress, focus, sleep and morning energy each get a distinct timing — a long exhale for winding down, an even four-count square for concentration, a quick 2-2 for waking up.
You inhale for 4 seconds, hold the breath for 7, and exhale for 8 — a 19-second cycle in which the exhale is twice as long as the inhale. It is popularly used as a wind-down practice; this guide runs it for roughly 12 cycles at the standard timing.
Box breathing is a four-count square: inhale 4 seconds, hold 4, exhale 4, hold 4, for a 16-second cycle with equal phases. The even rhythm is why it is commonly taught for maintaining focus and composure rather than for falling asleep.
The built-in sessions run about 5 minutes for Box and Morning Energy, 7 minutes for 4-7-8 and 10 minutes for Deep Sleep. Short and regular tends to be more sustainable than one long session, so a few minutes is a reasonable starting point.
Long holds are not suitable for everyone — stop and return to normal breathing if you feel lightheaded, and never practise while driving or in water. If you are pregnant or have a respiratory, cardiac or blood-pressure condition, this is general information only and you should check with a doctor before starting a breath-holding practice.