Triangle Breathing
Three equal sides: inhale, hold, exhale. No second hold.
Pattern
4 — 4 — 4
Session
Sound
Volume
Tone
How it works
Triangle breathing uses three equal phases: inhale, hold, and exhale. There is no hold after the exhale, which is what makes it a triangle rather than a box breathing square. Prefer no hold at all? Try equal breathing.
How to do it
- Inhale for four seconds.
- Hold for four seconds if that is comfortable.
- Exhale for four seconds, then begin the next inhale without a second hold.
- Stop if the hold feels like too much.
Session duration
The default session is five minutes. Use one or two minutes to learn the three-sided rhythm, then extend if the hold stays comfortable.
When people use it
People often use triangle breathing when they want a structured pattern with one hold instead of two. It is a timer, not a medical treatment. Build your own sides on the custom breathing timer.
Pattern data
- INHALE
- 4 sec
- HOLD
- 4 sec
- EXHALE
- 4 sec
- Cycle
- 12 sec
- Cycles / min
- ~5.00
- Session cycles
- ~25
FAQ
What is triangle breathing?
Three equal phases: inhale, hold, and exhale. The default here is four seconds each, with no hold after the exhale.
How is triangle different from box breathing?
Box breathing has four equal sides including a hold after the exhale. Triangle has three sides and skips that second hold.
How long should a session be?
Five minutes is the default. Shorten it if the hold feels demanding.
Is this medical advice?
No. breathinglab.app provides informational breathing tools and does not provide medical advice.
Related
Stop and return to normal breathing if you feel dizzy, lightheaded or uncomfortable during the hold.