Breathe and Hold

Build a calmer breathing practice with guided Box Breathing, 4-7-8, custom routines, animated visual cues, and full or empty lung breath hold training.

Breathe and Hold is a visual breathing exercise and breath-hold timer designed to make every phase easy to follow.

Choose a guided breathing program, set your session by duration or number of breaths, and follow the animated visualization as it moves through each inhale, hold, exhale, and pause. The background changes with your lung volume, helping you understand where you are in the breathing cycle at a glance.

GUIDED BREATHING PROGRAMS

Practice a range of popular breathing techniques, including:

• Box Breathing • 4-7-8 Relaxing Breath • Physiological Sigh • Extended Exhale • Equal Breathing • Triangle Breathing • Pursed-Lip Breathing • Alternate-Nostril Breathing • Wim Hof–style breathing • Gentle relaxation and belly-breathing routines

Each program includes an animated preview, a description of the technique, and its potential benefits before you begin.

FLEXIBLE SESSION LENGTHS

Plan each session in the way that works best for you:

• Choose a total duration • Choose an exact number of breath cycles • Adjust the duration of built-in programs • Create custom breathing routines • Set inhale, exhale, hold, and pause timing • Choose nose or mouth breathing guidance

VISUAL BREATHING GUIDANCE

Different breathing patterns receive visualizations suited to their rhythm. Balanced routines may follow a line, triangle, or quadrilateral, while asymmetrical techniques use a scrolling lung-volume wave.

The animated guide shows:

• Inhale and exhale direction • Full- and empty-lung holds • Current phase and countdown • Elapsed and remaining session time • Lung-volume changes through color and motion

Fractional-second phases use a smooth stopwatch-style countdown for precise timing.

BREATH-HOLD TRAINING

Practice full-lung and empty-lung breath holds separately. The app guides your preparation, counts upward during the hold, and lets you decide when to stop.

Track:

• Full-lung breath-hold sessions • Empty-lung breath-hold sessions • Personal records for each hold type • Previous maximum while holding • Results and progress over time • Retention times from compatible breathing routines

PRIVATE BY DESIGN

No account is required. Your practice history and custom programs are stored on your device. Optional iCloud sync keeps your data available through your private iCloud account.

The app contains no advertising or third-party analytics.

BUILD A CONSISTENT PRACTICE

Optional daily reminders can help you create a regular routine. A guided, skippable walkthrough introduces Box Breathing and shows you how to complete a session and review your history.

IMPORTANT SAFETY INFORMATION

Breathe and Hold is intended for general wellness and is not a medical device or a substitute for professional medical advice.

Breath holding and rapid breathing can cause dizziness or loss of consciousness. Practice seated or lying down in a safe, dry place. Never practice in or near water, while driving, while operating machinery, or anywhere a loss of consciousness could cause injury. Do not hyperventilate before a breath hold. Stop immediately if you feel dizzy, confused, numb, or unwell.