Breathing techniques
Breathing techniques, with exact timings
The ten patterns built into ATHA, second by second: what each one is for, how long a breath takes, and how many breaths fit in a minute.
New to this? Start with how the respiratory system works or diaphragmatic breathing.
Quick answer
To calm down or fall asleep, pick a slow pattern where the out-breath is longer than the in-breath, such as Extended Exhale (4 in, 6 out) or 4-7-8. To stay steady and alert, use an even rhythm such as Box Breathing (4-4-4-4) or Coherence (5 in, 5 out). To wake up, a short, quick rhythm like Energizing Breath (2 in, 2 out) for a minute or two.
All ten patterns at a glance
Seconds per phase. A dash means the phase is skipped. “Default” is the length ATHA suggests; every pattern runs from 1 to 60 minutes.
| Pattern | In | Hold | Out | Hold | One breath | Breaths / min | Default |
|---|---|---|---|---|---|---|---|
| Quick Reset | 3 | — | 5 | — | 8 s | 7.5 | 2 min |
| Extended Exhale | 4 | — | 6 | — | 10 s | 6 | 5 min |
| Calming Breath | 4 | — | 6 | 2 | 12 s | 5 | 3 min |
| Coherence | 5 | — | 5 | — | 10 s | 6 | 5 min |
| Box Breathing | 4 | 4 | 4 | 4 | 16 s | 3.75 | 5 min |
| 4-7-8 Breathing | 4 | 7 | 8 | — | 19 s | about 3 | 5 min |
| Slow Breathing | 6 | — | 8 | — | 14 s | about 4.3 | 10 min |
| Deep Relaxation | 5 | 2 | 8 | — | 15 s | 4 | 10 min |
| Morning Reset | 4 | 1 | 4 | — | 9 s | about 6.7 | 3 min |
| Energizing Breath | 2 | — | 2 | — | 4 s | 15 | 2 min |
Swipe the table sideways for more →
Calm
For tense moments: make the out-breath longer
A longer exhale than inhale is the common thread in most calming techniques. These three are the gentlest place to start.
Extended Exhale · 4-0-6-0
In for 4, out for 6. Six breaths a minute with no holds, so there is nothing to strain. In the app: “A longer breath out, for tense moments.”
Quick Reset · 3-0-5-0
In for 3, out for 5. Shorter, so it works when you only have a minute; ATHA suggests 2 minutes. It is also what Siri starts when you say “Quick reset with ATHA”. How to calm down fast: a 60-second plan →
Calming Breath · 4-0-6-2
In for 4, out for 6, then rest for 2 before the next breath. Five breaths a minute. “Short and gentle, whenever you need it.”
Focus
To stay steady and alert: keep it even
Box Breathing · 4-4-4-4
In for 4, hold 4, out 4, hold 4, for two to five minutes. Many people use it before a meeting, a call or an exam, when they want to feel composed rather than sleepy. In ATHA it has its own Box visual and a phase timeline, and a haptic tap marks each phase. If the holds feel uncomfortable, try 3-3-3-3 with Create your own. Box breathing step by step → · Free online box breathing timer →
Coherence · 5-0-5-0
In for 5, out for 5: about six breaths a minute. The NHS breathing exercise for stress uses the same rhythm (count 1 to 5 in, 1 to 5 out) for at least five minutes, ideally every day. ATHA suggests exactly 5 minutes.
Sleep
To wind down for sleep: slower, with a long exhale
4-7-8 Breathing · 4-7-8-0
In for 4, hold for 7, out for 8. One breath takes 19 seconds, so four breaths take 76 seconds. Start small: Cleveland Clinic suggests three cycles twice a day. ATHA’s default is 5 minutes (about 16 breaths); choose 1 or 2 minutes (about 3 to 6 breaths) at first. How to do 4-7-8 properly →
Slow Breathing · 6-0-8-0
In for 6, out for 8, no holds. “Long, unhurried breaths before sleep.” Pair it with Eyes-closed mode so the screen dims and haptics keep the count.
Deep Relaxation · 5-2-8-0
In for 5, a short 2-second hold, out for 8. Four breaths a minute, for “letting the day go”. ATHA suggests 10 minutes.
Energy
To wake up: a little quicker, a little shorter
Morning Reset · 4-1-4-0
In for 4, a 1-second pause, out for 4. “An easy way to begin the day.”
Energizing Breath · 2-0-2-0
In for 2, out for 2: fifteen breaths a minute, for one or two minutes. Keep the breaths light, sit down, and stop if you feel dizzy or tingly. Not for while you’re driving.
Custom
Build your own pattern
In ATHA, open Explore and choose Create your own. Set inhale, hold in, exhale and hold out; any hold can be 0, but a pattern needs both an inhale and an exhale. Name it (“My Evening Breath”) and save it. It then works in routines like any built-in pattern. Useful variations: 4-0-8-0 (a longer exhale with no hold) and 3-3-3-3 (a gentler box).
Let ATHA keep the count
Pick a pattern, close your eyes and follow the haptic taps. Free, with nothing locked.
Safety. Breathing exercises are for everyday wellbeing, not treatment. Stop if you feel dizzy, faint or short of breath. Avoid breath holds and fast breathing if you are pregnant or have a heart or lung condition unless a clinician has said they are fine, and never practise breath holds in water or while driving.
Sources (checked 15 October 2026)
- NHS, Breathing exercises for stress (reviewed 12 June 2026)
- Cleveland Clinic, How to do the 4-7-8 breathing exercise (6 September 2022)
- Timings: ATHA 2.1 built-in pattern library.
Reading a pattern is not the same as breathing it.
ATHA guides every phase with motion, haptics and optional soft tones, so you never have to count.
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