Free Tool
Breath Pacer
Choose a breathing pattern, press start, and follow the circle. Your breath sets the pace for your nervous system.
How to Use This Tool
Box Breathing
Equal parts: 4 seconds in, 4 hold, 4 out, 4 hold. Used by Navy SEALs and first responders. Brings your system into balance when you feel scattered or activated.
Coherent Breathing
5.5 seconds in, 5.5 seconds out. No holds. This is the rhythm that brings your heart rate variability into its optimal range. Calming without being sedating.
Extended Exhale
4 seconds in, 7 seconds out. The longer exhale activates your parasympathetic nervous system. Use this when you need to downregulate fast, before sleep, or after a stressful moment.
Custom
Set your own inhale, hold, exhale, and hold durations. If you have a specific pattern from your practice, dial it in here and let the pacer keep you honest.
Tips for Better Practice
Breathe through your nose. Nasal breathing warms, filters, and humidifies the air. It also activates your diaphragm more effectively than mouth breathing.
Sit upright or lie flat. Either works. Just make sure your airway is open and your chest is not compressed.
Start with 3 to 5 minutes. You do not need an hour. A short session done consistently changes your baseline more than one long session done once a month.
Notice without forcing. If a pattern feels uncomfortable, try a shorter duration or switch modes. Your breath should feel controlled, not strained.
Go Deeper
Ready for More Than a Timer?
This tool gives you the rhythm. Our sessions give you the experience. Guided breathwork, cold exposure, and real conversation in Koh Samui.
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