How to do triangle breathing
Triangle breathing has three equal steps: breathe in, hold, breathe out, usually for a count of 4 each. It is box breathing without the second hold. Some teachers put the hold after the exhale instead; this timer holds after the inhale.
- Sit upright or lie on your back, and let your shoulders and jaw relax.
- Breathe out gently to empty your lungs.
- Breathe in through your nose for a count of 4.
- Hold your breath gently for a count of 4, without tensing your throat.
- Breathe out slowly for a count of 4. That is one triangle.
- Repeat for 1 to 5 minutes, then let your breathing return to normal.
How to use this timer
- Start with 1 or 3 minutes. One round takes 12 seconds at 4-4-4.
- If the hold feels like a strain, pick 3-3-3. If any hold is uncomfortable, Equal Breathing keeps an even pace with no holds.
- 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 the second hold in box breathing feels like too much.
- Before a call, a meeting or a test, as a short way to settle.
- As a counting exercise when your mind keeps jumping between thoughts.
Go easy, or ask your doctor first, if
- Breath holds make you anxious or dizzy (use shorter counts, or a technique with no holds)
- Pregnancy (ask your provider before breath holding)
- Uncontrolled high blood pressure or a heart condition (ask your doctor first)
- Epilepsy or panic disorder (ask your doctor first)
- Recent chest, abdominal or eye surgery
Stop and breathe normally if you feel dizzy, short of breath or anxious.
Questions
What is triangle breathing?
Three equal steps: breathe in, hold, breathe out, each for the same count, often 4. Picture a triangle with one side for each step.
How is it different from box breathing?
Box breathing adds a second hold after the exhale, so it has four steps. Triangle breathing drops that hold, which many people find easier, especially when they are new to breath holds.
Should the hold come after the inhale or the exhale?
Teachers differ. This timer holds after the inhale, the more common version. If you would rather pause with empty lungs, box breathing includes that hold.
How long should I do it?
There is no research on triangle breathing itself. One to five minutes is a reasonable session, about the same as for box breathing, which Cleveland Clinic suggests doing for 3 to 4 rounds once or twice a day.
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.