About

This is not just a timer; it is a somatic regulation interface. By externalizing the timing of respiratory phases, this tool offloads the cognitive burden of counting, allowing the user to focus entirely on interoception (internal bodily sensation). Controlled breathing is the most direct way to voluntarily influence the Autonomic Nervous System (ANS), acting as a manual override for the body's stress response.

Why Precision Matters: In Heart Rate Variability (HRV) Biofeedback, the goal is to reach "Resonance Frequency" - typically between 4.5 and 6.5 breaths per minute. At this rate, the respiratory system, heart rate, and blood pressure rhythm entrain (synchronize), maximizing vagal tone. A variation of even 0.5 seconds can break this resonance. This tool uses requestAnimationFrame logic to ensure timing precision down to the millisecond, independent of device lag.

Formulas

The Duty Cycle (D) of a breathing pattern represents the ratio of active inhalation to the total period. In hyperventilating states, D often exceeds 0.5. For relaxation, we aim for D < 0.4.

D = t_int_in + t_hold1 + t_ex + t_hold2

Minute Ventilation (V_E) is the volume of gas inhaled (or exhaled) per minute. While this tool controls frequency (f), volume (V_T) is controlled by the user's depth:

V_E = f × V_T

To induce the Bohr Effect (better oxygen release to tissues), we gently reduce V_E while maintaining a slow f, slightly increasing arterial CO₂:

Optimal: P_aCO₂ ≈ 40 mmHg

Reference Data

Protocol Name	Pattern (In-Hold-Ex-Hold)	Category	Physiological Mechanism / Use Case
Standard Coherent	5.55.5	HRV Training	Maximizes Respiratory Sinus Arrhythmia (RSA). Balances Sympathetic and Parasympathetic branches.
Relaxing Breath (4-7-8)	478	Sleep / Anxiety	Extended exhalation stimulates the Vagus nerve (brake system). Long hold increases O₂ absorption.
Box Breathing	4444	Focus / Tactical	Used by Special Forces. The "Hold Empty" phase builds CO₂ tolerance and emotional resilience.
Panic Reset (7-11)	711	Acute Distress	Forces a respiratory rate < 4 bpm. Immediate down-regulation of the amygdala during panic attacks.
Buteyko Control Pause	40410	CO₂ Tolerance	Extended pause after exhale. Increases cell oxygenation via the Bohr Effect. Warning: Do not force.
Kapalabhati (Fire)	11	Energy	Rapid active exhalation. Sympathetic activation (Wait-up call). Clears sinuses.
Box Extended	5555	Advanced Focus	Harder version of Box Breathing. deeper focus requirement.
Deep Calm	4262	General Relaxation	Gentle box modification. Easier for beginners than 4-7-8.
Vocal Toning	48	Vagal Tone	Inhale 4, Hum/Om for 8. Vibration physically stimulates the Vagus nerve in the throat.
Performance Recovery	33	Sports	Rapid recovery between high-intensity intervals (HIIT).

Frequently Asked Questions

Dizziness usually indicates hyperventilation (exhaling too much CO2 too quickly) or hypoxia (holding too long). Immediately switch to a simpler pattern like "Coherent (5.5-5.5)" or "Box (4-4-4-4)". Do not force the breath. If dizziness persists, return to normal breathing.

Yes. The "Relaxing Breath (4-7-8)" is specifically designed to induce sleep. Enable "Lights Out" mode to remove blue light, set your phone volume to low (for the audio guide), and follow the rhythm until you drift off.

The multi-layered pulse mimics the expansion of the rib cage and diaphragm. The outer ring represents total lung capacity, while the inner rings represent the rhythmic flow of air. The "Hold" phase is visually represented by a static, glowing state.

We use a low-frequency oscillator (100Hz - 200Hz) because high-pitched beeps can trigger alertness (cortisol). Low frequencies are associated with grounding and relaxation. It acts as a continuous "anchor" for your attention.

100%. All logic, animation, and audio synthesis happen locally in your browser's JavaScript engine. No data is sent to any server, ensuring complete privacy.