# Breathing Lab
# https://breathinglab.app

Free breathing timers and tools. No signup. Timers run in the browser.
Informational tools, not medical advice.

## Techniques
- Box Breathing: https://breathinglab.app/box-breathing
- 4-7-8 Breathing: https://breathinglab.app/4-7-8-breathing
- Coherent Breathing: https://breathinglab.app/coherent-breathing
- Resonance Breathing: https://breathinglab.app/resonance-breathing
- Triangle Breathing: https://breathinglab.app/triangle-breathing
- Extended Exhale Breathing: https://breathinglab.app/extended-exhale-breathing
- Equal Breathing: https://breathinglab.app/equal-breathing
- Physiological Sigh: https://breathinglab.app/physiological-sigh
- Relaxation Breathing: https://breathinglab.app/relaxation-breathing
- 2-Minute Focus Breathing: https://breathinglab.app/focus-breathing
- Breathing Timer for Sleep: https://breathinglab.app/breathing-for-sleep
- Pre-Run Breathing: https://breathinglab.app/pre-run-breathing
- Post-Run Breathing: https://breathinglab.app/post-run-breathing
- Recovery Breathing: https://breathinglab.app/recovery-breathing
- Custom Breathing Timer: https://breathinglab.app/custom-breathing-timer

## Purpose hubs
- Breathing for Calm: https://breathinglab.app/calm
- Breathing for Focus: https://breathinglab.app/focus
- Breathing for Sleep: https://breathinglab.app/sleep
- Breathing for Sport: https://breathinglab.app/sport

## Calculators and guides
- Breaths Per Minute Calculator: https://breathinglab.app/breaths-per-minute-calculator
- Breathing Session Calculator: https://breathinglab.app/breathing-session-calculator
- Box Breathing vs 4-7-8: https://breathinglab.app/box-breathing-vs-4-7-8
- What Is a Breathing Cycle: https://breathinglab.app/what-is-a-breathing-cycle

Box 4-4-4-4 is a 16-second cycle (3.75 breaths/min). 6 breaths/min is 10 seconds/cycle.
A 5-minute box session is 18 cycles, 12 leftover seconds, 72 sec inhale, 72 sec exhale, 144 sec hold.
4-7-8 is inhale 4, hold 7, exhale 8 (19-second cycle). It is not the same as box breathing.
A breathing cycle is one pass through the phases kept above zero. Session leftover seconds do not count as another cycle.

## Pattern tables

### Box Breathing
https://breathinglab.app/box-breathing
- INHALE: 4 sec
- HOLD: 4 sec
- EXHALE: 4 sec
- HOLD: 4 sec
- Cycle: 16 sec
- Approx cycles/min: 3.75
Also called square breathing or four-square breathing. Square-orbit visual.

### 4-7-8 Breathing
https://breathinglab.app/4-7-8-breathing
- INHALE: 4 sec
- HOLD: 7 sec
- EXHALE: 8 sec
- Cycle: 19 sec
- Approx cycles/min: 3.16
No second hold. Default session 5 minutes.

### Coherent Breathing
https://breathinglab.app/coherent-breathing
- INHALE: 5 sec
- EXHALE: 5 sec
- Cycle: 10 sec
- Approx cycles/min: 6.00
Fixed 5–5. No holds.

### Resonance Breathing
https://breathinglab.app/resonance-breathing
- INHALE: 5.5 sec (default; tunable)
- EXHALE: 5.5 sec (default; tunable)
- Cycle: 11 sec (default)
- Approx cycles/min: ~5.45 (tunable ~4.5–6.5)
No holds. Not a coherent clone.

### Triangle Breathing
https://breathinglab.app/triangle-breathing
- INHALE: 4 sec
- HOLD: 4 sec
- EXHALE: 4 sec
- Cycle: 12 sec
- Approx cycles/min: 5.00
No hold after exhale.

### Extended Exhale Breathing
https://breathinglab.app/extended-exhale-breathing
- INHALE: 4 sec (default)
- EXHALE: 6 sec (default)
- Cycle: 10 sec (default)
- Approx cycles/min: 6.00
Presets 4:6, 4:8, 5:7. No holds.

### Equal Breathing
https://breathinglab.app/equal-breathing
- INHALE: 4 sec
- EXHALE: 4 sec
- Cycle: 8 sec
- Approx cycles/min: 7.50
No holds. Faster than coherent 5–5.

### Physiological Sigh
https://breathinglab.app/physiological-sigh
- INHALE: 2 sec
- INHALE +: 1 sec
- EXHALE: 6 sec
- Cycle: 9 sec
- Approx cycles/min: 6.67
Default session 3 minutes.

### Relaxation Breathing
https://breathinglab.app/relaxation-breathing
- INHALE: 4 sec
- HOLD: 2 sec
- EXHALE: 6 sec
- Cycle: 12 sec
- Approx cycles/min: 5.00
Beginner-friendly; not a 4-7-8 clone.

### 2-Minute Focus Breathing
https://breathinglab.app/focus-breathing
- INHALE: 4 sec
- HOLD: 4 sec
- EXHALE: 4 sec
- HOLD: 4 sec
- Cycle: 16 sec
- Approx cycles/min: 3.75
Same 4-4-4-4 counts as box breathing; block visual; two-minute default. Short tactical reset.

### Breathing Timer for Sleep
https://breathinglab.app/breathing-for-sleep
- INHALE: 4 sec
- HOLD: 7 sec
- EXHALE: 8 sec
- Cycle: 19 sec
- Approx cycles/min: 3.16
Same counts as 4-7-8; darker low-stim screen; ten-minute default.

### Pre-Run Breathing
https://breathinglab.app/pre-run-breathing
- INHALE: 3 sec
- EXHALE: 3 sec
- Cycle: 6 sec
- Approx cycles/min: 10.00
Two-minute default. Pace math lives on runnerslab.app.

### Post-Run Breathing
https://breathinglab.app/post-run-breathing
- INHALE: 3 sec
- EXHALE: 6 sec
- Cycle: 9 sec
- Approx cycles/min: 6.67
Five-minute default. Longer exhale after you stop.

### Recovery Breathing
https://breathinglab.app/recovery-breathing
- INHALE: 6 sec
- EXHALE: 6 sec
- Cycle: 12 sec
- Approx cycles/min: 5.00
Ten-minute default. Slower than coherent 5–5.

### Custom Breathing Timer
https://breathinglab.app/custom-breathing-timer
- User-defined inhale / hold / exhale / hold after exhale
- Set any phase to 0 to disable it
- At least one phase must stay above 0

## Supporting
- About: https://breathinglab.app/about
- How it works: https://breathinglab.app/how-it-works
- Safety: https://breathinglab.app/safety
- Privacy: https://breathinglab.app/privacy
- Cookies: https://breathinglab.app/cookies
- Contact: https://breathinglab.app/contact
- Terms: https://breathinglab.app/terms

## Publisher
- Publisher: breathinglab.app, https://breathinglab.app, yanchi@yanchi.space
- Maker: Yanchi, https://yanchi.space
- Sibling: runnerslab.app, https://runnerslab.app
- Stop and return to normal breathing if you feel dizzy, lightheaded, or uncomfortable.
- These timers do not provide medical advice.