Breathing patterns at a glance
Breathing exercises differ mainly in the length and order of inhale, hold and exhale phases. No single pattern is best for every person or situation. Comfort and repeatability matter more than forcing a famous ratio.
| Pattern | Example rhythm | Common use |
|---|---|---|
| Box breathing | 4–4–4–4 | A steady, symmetrical rhythm often used for focus. |
| Equal breathing | 4 in · 4 out | A simple balanced pattern with no required holds. |
| 4-7-8 breathing | 4 in · 7 hold · 8 out | A slower pattern commonly used in wind-down routines. |
| Custom four-phase | Your own inhale, hold, exhale and hold | Useful when preset timing feels too fast, slow or demanding. |
Box breathing
Box breathing uses four equal phases: inhale, hold, exhale and hold. The symmetry makes the rhythm easy to remember. In BreathFriend, you can choose the preset or create a gentler version with shorter holds.
Equal breathing
Equal breathing matches the inhale and exhale duration without requiring long pauses. It is often the easiest place to start because the pattern is simple and can be adjusted gradually.
4-7-8 breathing
4-7-8 breathing uses a longer hold and exhale. Some people prefer it before sleep, but the hold can feel demanding. Shorten the ratio or choose a custom pattern if you feel strained.
Custom patterns
A custom pattern lets you match the rhythm to your comfort. Read the custom breathing pattern guide for a practical four-step setup.
For a nighttime context, continue to breathing exercises before sleep. To follow the pattern privately, see screen-off breathing on Wear OS.