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Breathing Pacer
Toolsda's Breathing Pacer guides you through 8 patterns — Box Breathing, Coherent Breathing, Physiological Sigh, 4-7-8 Sleep, Anulom Vilom, Bhramari, and more — pick one, set a length, and follow the visual pacer. Free, no login, and nothing about your session is ever recorded off this device.
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4-7-8 Sleep
4-7-8
Dr. Andrew Weil technique for sleep. Inhale 4, hold 7, exhale 8.
Sleep
Insomnia
intermediate
Box Breathing
4-4-4-4
Navy SEALs technique for focus under stress. Equal inhale, hold, exhale, hold.
Anxiety
Focus
Exam
beginner
Coherent Breathing
सम लय
5-5
5 sec inhale, 5 sec exhale. 6 breaths/min - optimal for HRV. Most researched.
Daily Calm
Beginners
beginner
Extended Exhale
4-8
Long exhale activates parasympathetic system. Best for anger and sleep.
Anger
Sleep
beginner
Physiological Sigh
Double+6
Stanford 2023: Double inhale + long exhale drops stress in 1 breath. SOS.
Panic SOS
Instant Calm
beginner
Anulom Vilom
अनुलोम विलोम
4-4-4-4 Alt
Alternate nostril breathing from Yoga. Balances left/right. Huge in India.
Focus
Pranayama
intermediate
Bhramari / Humming Bee
भ्रामरी
4+Hum 6
Inhale deeply, exhale with humming mmm. Vibrations calm anxiety.
Anxiety
Headache
beginner
Staircase
2+2+2+6
Inhale in 3 small steps, one long exhale. Good when deep breath feels hard.
Chest Tight
Beginners
beginner
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