Equal Breathing

Breathe in for 4 and out for 4, with no holds, while a dot travels around the circle: up one side as you breathe in, down the other as you breathe out.

Equal Breathing timer

Ready 4 4-4 · press Start
Round 1 0:00

The session keeps going if you open another page; pause or end it from the player at the bottom of the screen.

Pattern (seconds)
Length
Guide

Listen as an audio session (3:14)

In 4 · Out 4 for about 3 minutes, with the same voice as the timer, as one recording: press play and close your eyes.

Download MP3 (1.5 MB)

How to do equal breathing

Equal breathing means making each inhale and exhale the same length, for example 4 seconds in and 4 seconds out, with no holds. In yoga it is called sama vritti, "equal breath"; box breathing is the version with holds. Start with a count that feels easy, then lengthen both sides together.

  1. Sit comfortably or lie on your back. Breathe through your nose if you can.
  2. Breathe in gently for a count of 4.
  3. Without pausing, breathe out gently for a count of 4.
  4. Keep the breath smooth and quiet, the same length in and out.
  5. After a minute or two, if it feels easy, try 5 in and 5 out. Go back to 4 if you feel short of air.
  6. Finish by letting your breathing return to its own pace.

How to use this timer

  • At 4-4 you take 7 to 8 breaths a minute. Most adults breathe 9 to 24 times a minute at rest.
  • At 5-5 it is 6 breaths a minute, the pace used in heart rate variability biofeedback (see Coherent Breathing).
  • Keep each breath soft. Slow does not mean big, and very big breaths can make you lightheaded.
  • The voice and the mini player keep going if you open another page. Pause or end the session from the player at the bottom of the screen.

When to use it

  • When you want something steady and simple, with no breath holding.
  • As a first breathing exercise, before box breathing or longer exhales.
  • To settle before meditation, yoga or sleep.

Go easy, or ask your doctor first, if

  • You feel lightheaded, or tingling in your hands or around your mouth (signs of over-breathing: make the breaths smaller, or stop and breathe normally)
  • Slowing down makes you feel air hungry or more anxious (use the shorter counts)
  • Epilepsy (over-breathing can trigger some kinds of seizures, so keep the breaths soft and ask your doctor if unsure)
  • High blood pressure (keep following your treatment plan; slow breathing does not replace it)

Stop and breathe normally if you feel dizzy, short of breath or anxious.

Questions

What is equal breathing?

Breathing in and out for the same count, such as 4 and 4, with no pause in between. It is also called sama vritti, Sanskrit for "equal breath".

Is equal breathing the same as box breathing?

Box breathing is equal breathing with a hold after each step: in 4, hold 4, out 4, hold 4. Equal breathing leaves out the holds, so you can keep an even pace even if breath holding is uncomfortable.

What count should I use?

Whatever feels easy. Start at 4-4, or 3-3 if that is a strain. Some people work up to 5-5 or 6-6 over a few sessions. If you feel air hungry, the count is too long.

Does equal breathing help with stress?

Slow breathing in general has been linked with feeling more relaxed and with changes in heart rate variability, but the studies vary widely and are mostly short. There is little research on equal breathing as a named technique. Treat it as a simple, low-risk way to slow down.

Does the timer work with my eyes closed?

Yes. With the voice on, it calls each step and softly counts the seconds, so you don't need to watch the screen. Choose "Tone" for a short sound instead, or "Silent" to follow the shape only.

Sources

  1. Zaccaro et al., How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing (Frontiers in Human Neuroscience, 2018) (opens in a new tab)
  2. Lehrer and Gevirtz, Heart rate variability biofeedback: how and why does it work? (Frontiers in Psychology, 2014) (opens in a new tab)
  3. NCCIH: Relaxation Techniques: What You Need To Know (opens in a new tab)
  4. Cleveland Clinic: Hyperventilation Syndrome (opens in a new tab)