Breath Pacer

Slow breathing with a breath pacer

This breath pacer guides you in slow, rhythmic breathing to support relaxation, focus, and nervous system balance. It is designed to be used in the practice of resonance frequency breathing, which for most adults is around 5.5 or 6 breaths per minute. For relaxation or stress reduction, choose the longer exhale, which promotes a calming effect. For more focus, choose an equal inhale-exhale.

Breathing slowly at around 5.5 to 6 breaths per minute has been studied for its effects on the autonomic nervous system and heart rate variability (HRV). Many people find it helps them feel calmer and more focused.

How to use this breath pacer

1. Choose your breathing rate. Select a preset pace in breaths per minute (bpm). If you're new, 6 breaths per minute is a common starting point, which is 5 seconds in and 5 seconds out. You can try 8 breaths per minute if 6 feels too slow at first, and work down over time.
2. Choose an inhale/exhale ratio. Even splits each breath cycle equally. Long exhale uses a 2:3 inhale to exhale ratio. Most people find the longer exhale more calming and relaxing. Try both and see what feels natural.
3. Set a session length (optional). Choose a preset duration or leave it on continuous (∞) to breathe as long as you like. The timer will count down and the session will stop automatically.
4. Press Start and follow the circle. Inhale as the circle expands, exhale as it contracts. Try to breathe naturally — let the pacer guide you without forcing it. If you lose the rhythm, just relax and reconnect when you're ready.

What is resonance frequency breathing?

Resonance frequency breathing is a form of slow-paced breathing practiced at the specific rate that produces the greatest variability in your heart rate. For most people, this rate falls somewhere between 4.5 and 7 breaths per minute, with around 6 breaths per minute being the most common rate among adults.

When you breathe at your resonance frequency, your heart rate and breathing naturally synchronize in a rhythm called respiratory sinus arrhythmia. Research suggests this may support relaxation, stress resilience, and nervous system balance when practiced regularly.

You don't need to know your exact resonance frequency to benefit from slow-paced breathing. Many people start at 6 bpm and adjust from there based on how it feels. The most important thing is consistent, regular practice. Even a few minutes a day can make a difference over time.

Learn more

If you'd like to learn more, you may find these articles helpful:

• A guide to slow-paced breathing
• A beginner's guide to resonance frequency breathing
• How does resonance frequency breathing work?

Visit the complete FAQ for answers on breathing technique, session length, safety, and more.