Guided Breathwork Timer

Breathe better. Build a breathwork habit that transforms your life.

14 science-backed breathing techniques with a guided breathing circle animation. Track your streaks, mood, and CO2 tolerance. Breathe with a partner for accountability. Your breathwork journey starts here.

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14 techniques · 3 free · No account required

Inhale breathing circle screen showing guided breathwork session

How It Works

Start breathing in seconds

No setup, no account, no friction. Three steps to calmer, more focused days.

Choose Your Technique

Pick from 14 breathing techniques like Box Breathing, Wim Hof, 4-7-8, or Physiological Sigh. Three techniques are free forever.

Follow the Circle

The guided breathing circle expands and contracts to show you when to inhale, hold, and exhale. Just follow along and breathe.

Track Your Progress

Build streaks, track your mood before and after sessions, and measure your CO2 tolerance over time.

Features

Everything you need for a breathwork habit

A focused breathing timer built for consistency and real results.

Guided Breathing Circle

A smooth, mesmerizing circle animation that expands and contracts to guide your inhale, hold, and exhale. Follow along effortlessly for perfect rhythm.

14 Breathing Techniques

Box Breathing, Wim Hof, 4-7-8, Physiological Sigh, Tummo, Alternate Nostril, Coherent Breathing, and more. Science-backed methods for every goal.

Streak Tracking

Build momentum with daily streaks. Complete a breathing session each day to keep your streak alive and stay consistent with your breathwork practice.

Mood Tracking

Log how you feel before and after every session. See the immediate impact of breathwork on your emotional state and discover which techniques work best for you.

CO2 Tolerance Testing

Measure your Body Oxygen Level Test (BOLT) score to track breathing efficiency over time. See tangible improvements as your breathwork practice deepens.

Partner Breathing

Pair with a friend to breathe together. See each other's sessions, stay accountable, and build your breathwork habit with a breathing buddy by your side.

Science-backed techniques

14 breathing techniques, each with a purpose

From calming anxiety to boosting energy, every technique in Inhale is backed by research and designed for real results.

Box Breathing 4-4-4-4

Used by Navy SEALs and first responders to stay calm under pressure. Equal parts inhale, hold, exhale, and hold create a balanced rhythm that activates your parasympathetic nervous system and sharpens focus in seconds.

Wim Hof Method 30 breaths + hold

Developed by "The Iceman" Wim Hof, this powerful technique involves 30 deep, rapid breaths followed by a breath hold. Research at Radboud University shows it can influence the autonomic nervous system and immune response, boosting energy and resilience.

4-7-8 Breathing 4-7-8

Popularized by Dr. Andrew Weil, this technique is called "the natural tranquilizer for the nervous system." Inhale for 4 counts, hold for 7, exhale for 8. The extended exhale activates the vagus nerve, slowing your heart rate and promoting deep relaxation and sleep.

Physiological Sigh double inhale + long exhale

Discovered by Stanford neuroscience professor Dr. Andrew Huberman, the physiological sigh is the fastest known way to calm yourself in real time. A double inhale through the nose reinflates collapsed lung sacs, and a long exhale through the mouth offloads maximum CO2, reducing stress within a single breath cycle.

Benefits

Transform your mind and body with every breath

Consistent breathwork practice delivers measurable improvements across your entire life.

Reduce Stress

Activate your parasympathetic nervous system to lower cortisol, reduce anxiety, and find calm in minutes. Breathing exercises for anxiety are one of the most effective tools backed by science.

Sharpen Focus

Increase oxygen delivery to the brain and enhance cognitive performance. Box Breathing and Coherent Breathing are used by athletes and executives to enter flow states on demand.

Sleep Better

Wind down naturally with 4-7-8 and Extended Exhale techniques. The extended exhale activates the vagus nerve, slowing your heart rate and preparing your body for deep, restorative sleep.

Boost Energy

Use energizing techniques like Wim Hof, Breath of Fire, and Tummo to flood your body with oxygen, increase alertness, and power through your day without caffeine.

Your breathwork journey, visualized

See your consistency at a glance with a heatmap, detailed session history, mood trends, and CO2 tolerance improvements that show real progress.

Heatmap shows breathing consistency over months

Daily and weekly streak summaries

Mood tracking before and after every session

BOLT score tracking to measure CO2 tolerance

Session duration and technique breakdowns

Partner breathing activity and accountability

Breathwork Activity

186

Total Sessions

8.4m

Avg Duration

32s

BOLT Score

Built Different

Why breathers choose Inhale

Other Breathing Apps

Only 1-3 basic breathing techniques
No mood tracking or emotional insights
No CO2 tolerance or BOLT score testing
No social accountability features
Generic timers without guided animations
Bloated with meditation, music, and sleep stories

Inhale

14 science-backed breathing techniques
Mood tracking before and after every session
Built-in CO2 tolerance test with BOLT score
Partner Breathing for accountability
Beautiful guided breathing circle animation
Focused on breathwork only — no bloat

FAQ

Frequently asked questions

What is breathwork and how does it help?

Breathwork is the practice of consciously controlling your breathing patterns to influence your mental, emotional, and physical state. Scientific research shows that specific breathing techniques can reduce stress and anxiety, improve focus and cognitive performance, enhance sleep quality, boost energy levels, and strengthen the immune system. Inhale provides 14 science-backed breathing techniques with guided animations to make breathwork accessible for everyone.

What breathing techniques does Inhale include?

Inhale includes 14 breathing techniques: Box Breathing (used by Navy SEALs for calm focus), Wim Hof Method (for energy and cold tolerance), 4-7-8 Breathing (for sleep and relaxation), Physiological Sigh (fastest way to calm down, discovered by Stanford researchers), Tummo (inner heat meditation), Alternate Nostril Breathing, Coherent Breathing, Resonance Breathing, Buteyko Breathing, Breath of Fire, 2-to-1 Breathing, Extended Exhale, Triangle Breathing, and Diaphragmatic Breathing. Three techniques are free; all 14 are available with Premium.

What is the best breathing technique for anxiety?

For anxiety relief, we recommend starting with the Physiological Sigh — a double inhale through the nose followed by a long exhale through the mouth. Stanford research has shown this is the fastest way to calm your nervous system in real time. The 4-7-8 technique (inhale for 4 seconds, hold for 7, exhale for 8) is also excellent for anxiety and is widely recommended by sleep specialists. Box Breathing (4-4-4-4) is another great option used by Navy SEALs to stay calm under pressure. All three are available in Inhale.

What is the BOLT score and CO2 tolerance test?

The Body Oxygen Level Test (BOLT) measures your CO2 tolerance, which is a key indicator of breathing efficiency and overall respiratory health. A higher BOLT score indicates better breathing patterns and greater tolerance to carbon dioxide. Inhale includes a built-in CO2 tolerance test that tracks your BOLT score over time, helping you measure the tangible benefits of your breathwork practice. Most beginners score around 15-20 seconds, while experienced breathers often reach 40+ seconds.

Is Inhale free to use?

Yes! Inhale offers 3 breathing techniques completely free, along with the guided breathing circle animation, streak tracking, and session history. Premium unlocks all 14 techniques, mood tracking before and after sessions, CO2 tolerance testing with BOLT score, partner breathing, and advanced analytics. Premium is available at $4.99/month, $29.99/year, or $59.99 for lifetime access.

What is partner breathing?

Partner Breathing is a social feature in Inhale that lets you breathe with a friend or partner. You can pair up with someone, see each other's breathing sessions, and stay accountable together. Research shows that having an accountability partner makes you significantly more likely to maintain a new habit. It's a great way to build a consistent breathwork practice together.

How does the breathing circle animation work?

Inhale's breathing circle is a smooth, guided animation that expands and contracts to show you exactly when to inhale, hold, and exhale. Simply follow the circle — breathe in as it grows, hold when it pauses, and breathe out as it shrinks. The circle automatically adjusts its timing to match whichever breathing technique you've selected, making it effortless to maintain the correct rhythm without counting.

How do I cancel my subscription?

You can cancel anytime through your device's App Store or Google Play subscription settings. You'll keep Premium access until the end of your billing period. The free tier with 3 techniques, the breathing circle, and streak tracking remains fully functional after cancellation — you'll never lose access to your core breathwork practice.

Start your breathwork journey today

Download Inhale and discover the power of breathing with intention.

Download on the App Store

Soon

Get it on Google Play

Soon