Our app is built around the 5-10-15 breathing pattern: a comfortable inhale, a gentle pause, and a long, slow exhale. It's designed to help engage your parasympathetic nervous system, the body's natural "rest and digest" response.

The 15-second exhale is the heart of it. Research suggests that slow, extended exhales are associated with vagus nerve activity, which helps the body shift toward rest. Many people notice a slower heart rate and a calmer feeling during practice.

Absolutely! That's the beauty of this practice—you literally just breathe. No special positions, no mantras to memorize, no complex visualizations. The app guides you through every single breath with gentle chimes and voice cues.

Start with just 5 minutes. That's ten breathing cycles. You can do ten breaths, right? The hardest part is pressing "Start." After that, the app does the work—you just follow along.

If you can breathe, you can meditate. Everything else is optional.

No, you're doing it exactly right. Mind wandering isn't a failure—it's the practice itself.

Think of meditation like going to the gym for your attention. When you lift weights, the muscle gets stronger during the recovery between reps. Similarly, your attention gets stronger not by staying focused, but by noticing when you've wandered and gently bringing your attention back to the breath.

Every time you notice your mind has wandered and you return to the breath, that's one "mental rep." That's where the growth happens. So if your mind wanders 100 times in 5 minutes, congratulations—you just did 100 reps of attention training.

Many people feel calmer during their very first session. Like exercise or learning a language, though, the benefits tend to build with consistency. Everyone is different, but here's what many people notice:

Week 1: Moments of calm during the day, and an easier time winding down at night.

1 Month: A little more space in stressful moments. You may catch yourself pausing before reacting.

3 Months: For many people, a steadier everyday baseline, with slow breathing becoming a natural tool to reach for under stress. Your stress check-ins in History show how it's going for you.

The key is daily practice. Five minutes every day beats 30 minutes once a week. Consistency compounds.

No problem at all! The app has adjustable breathing patterns in the Settings:

Beginner: 4 seconds inhale, 7 seconds hold, 8 seconds exhale

Standard: 5-10-15 (the default)

Box Breathing: 4-4-4-4 for quick stress relief

Resonance Breathing: 5.5 seconds in, 5.5 seconds out, with no holds at all

You can also turn on Gentle mode to remove the holds from any pattern, or Build up gradually to start with shorter breaths (3-6-9) that lengthen as you practice.

Start where you're comfortable. There's no award for suffering through a pace that's too intense. Comfort beats perfection. As you practice, slower breathing usually starts to feel easier, and you can try a longer pattern when you're ready.

Box breathing (also called square breathing or four-square breathing) is a simple technique popularized by Navy SEALs and widely used by athletes and first responders to stay calm and focused under pressure. The pattern is easy to learn: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold empty for 4 seconds.

Yes! This app fully supports box breathing. You can use our Box Breathing setting (4-4-4-4 pattern) in Settings. The app's audio cues work perfectly for box breathing practice.

Many people find box breathing helpful for quick stress relief and focus, especially before high-pressure moments like presentations, competitions, or difficult conversations, or whenever you need to center yourself quickly.

Great question! We offer both because they suit different moments. Think of them as different tools in your mental wellness toolkit.

Use Box Breathing (4-4-4-4) when:

• You need to perform under pressure (before meetings, competitions, difficult conversations)
• You want to quickly center yourself and regain focus
• You want a quick way to steady yourself in the moment
• You're dealing with anxiety or panic and need a simple, rhythmic pattern to anchor to

Use 5-10-15 Pattern when:

• You want deep meditation and relaxation
• You're winding down before bed
• You want to help your body shift into rest and recovery
• You want a steady daily practice for calm and clarity

In short: box breathing is great for staying calm and focused when you need to perform, while the 5-10-15 pattern's long exhale is well suited to deeper relaxation. Both are well-established breathing practices; they just suit different moments.

Many users do box breathing during the day for quick resets, and 5-10-15 in the evening for deeper meditation. Experiment and find what works for you!

Navy SEALs, along with other military units, first responders, and athletes, use box breathing because it's a simple, reliable way to stay calm and focused under pressure. Here's why it's so practical:

Easy to remember: The four equal steps are simple to follow, even when you're stressed and it's hard to think clearly.

Calm but alert: Unlike longer relaxation patterns, box breathing is meant to help you feel steadier while staying awake and focused, rather than drowsy.

Quick to use: A few rounds of box breathing take just 60 to 90 seconds, and many people feel calmer right away.

Steadier decisions under stress: Many people find that slowing their breathing helps them think more clearly instead of reacting on impulse.

Gives your mind a focus: The rhythmic counting gives your attention somewhere to rest, which can help keep anxious thoughts from spiraling.

That's why we support BOTH box breathing AND 5-10-15. Box breathing when you need to perform. 5-10-15 when you need to rest and recover. Different tools for different moments.

Every new member gets a free 30-day trial of everything. To start it, choose a plan and add a payment method through Lemon Squeezy, our secure payment partner. You won't be charged during the trial, and we'll email you a reminder a few days before it ends.

After 30 days, your plan begins: $4.99/month or $40/year, with every feature included. Subscriptions renew automatically until you cancel. Cancel anytime before your trial ends and you won't be charged at all. See our Terms for details.

Resonance breathing is an even rhythm: 5.5 seconds in, 5.5 seconds out, with no holds. That's about five and a half breaths per minute.

Research on slow breathing at this pace suggests it can increase heart rate variability, a sign of how easily your body shifts into rest mode. Because there are no holds, it's comfortable for almost everyone.

It's a great choice before sleep, when you're feeling anxious, or any time the longer holds of 5-10-15 feel like too much. Choose it in Settings → Breathing pattern.

Gentle mode removes the breath holds from whichever pattern you choose. For example, 5-10-15 becomes a 5-second inhale and a 15-second exhale, and box breathing becomes 4-4.

Turn it on if holding your breath feels uncomfortable, makes you dizzy, or causes strain. It's also the safer choice if you're pregnant or have a heart or lung condition. If you have a health condition, check with your doctor before starting any breathing practice.

You still get the calming benefits of slow breathing and long exhales, without the holds.

Build up gradually starts you at a shorter version of your pattern. For the standard pattern, that's 3-6-9 instead of 5-10-15.

After every three completed sessions, your breaths lengthen a little: 3-6-9, then 3.5-7-10.5, and so on, until you reach the full pattern after five levels. Your current level and how many sessions remain are shown in Settings, and the session summary tells you when you level up.

Want to start fresh? Tap Start over from level 1 in Settings.

With Ease-in start on, your first three breaths are shorter and easier, then settle into your full pattern within about the first minute.

It's a gentle way to arrive in a session, especially if you sit down feeling rushed or tense. You can use it together with any pattern, Gentle mode, or Build up gradually.

Yes. In Settings → Sound you can set the chime volume and voice volume separately. When you let go of a slider, you'll hear a sample at that volume.

You can also add a background sound: Babbling Brook, Birds, Ocean, Rain, Thunderstorm, Wind, or Soft White Noise, with its own volume. Tap Preview to listen before you start.

Sound changes apply when you start your next session.

Yes. Each session plays like music, so the chimes, voice, and background sound continue with your screen off or while you use another app. You can simply close your eyes and follow the sound.

If you'd rather watch the breathing circle, turn on Keep screen awake in Settings. It uses a little more battery.

A note for iPhone users: Apple doesn't allow websites to use the iPhone's vibration, so haptic feedback only works on Android. The chimes are your guide on iPhone.

Before each session, the app asks how stressed you feel, from 1 (not at all) to 5 (very). After the session, you can rate it again.

Your answers are saved with each session. In History, tap any day to see entries like "Stress 4 → 2", and the top of the page shows your average stress drop across all your check-ins.

You can tap Skip and start any time, or turn the check-in off in Settings → During your session.

Milestones celebrate your progress: your first session, your 10th, 25th, and 100th sessions, streaks of 3, 7, and 30 days (all the way to a full year), and total practice time such as your first hour.

When you reach one, a short celebration appears at the end of your session. All the milestones you've earned are shown at the top of the History page.

Go to Settings → Daily reminder, choose a time and the days you want, and tap Add to my calendar. On iPhone, your phone will ask to add the reminder to your Calendar app. On other devices, a calendar file downloads; open it to add the reminder.

Prefer Google Calendar? Tap Use Google Calendar instead.

The reminder repeats on the days you chose and alerts you at that time. To change or stop it, edit or delete the event in your calendar app.

Yes. On the History page, tap Export to spreadsheet. You'll get a file with every session: the date, time, breathing pattern, minutes, whether you completed it, and your stress ratings before and after.

It opens in Excel, Apple Numbers, or Google Sheets. On a phone, the share menu opens so you can save it to Files or email it to yourself.

On the login screen, tap Forgot password?, enter the email you signed up with, and tap Send reset link. We'll email you a link to choose a new password.

The link works once and expires after 1 hour. If you don't see the email within a few minutes, check your spam or junk folder. For your security, resetting your password signs you out on your other devices.

When you sign up, we send a link to confirm your email address. You can start meditating right away; confirming just makes sure important emails reach you, like the reminder before your free trial ends and password reset links.

Didn't get it? Go to Account and tap Resend email. If you mistyped your address, tap Wrong address? Fix it to correct it.