Triangle breathing timer — a free 4-4-4 pacer

Press start and trace the shape with your breath. This triangle breathing timer runs the simple three-sided 4-4-4 pattern — in for four, hold for four, out for four — with no second hold to remember.

Before you begin. RhythmRx is a wellness practice app, not medical advice, and this timer is not a treatment for any condition. Paced breathing suits most healthy adults, but if you have a heart or lung condition, are pregnant, or feel faint, dizzy or short of breath at any point, stop and speak to a doctor. Never practise a breathing pattern while driving or in water.

What triangle breathing is

Triangle breathing is a three-phase paced pattern with equal counts: breathe in for four, hold for four, breathe out for four. Each phase is one side of a triangle, which is where the name comes from and why it is the pattern most often taught to children and in classrooms — you can trace the shape in the air with a finger and the count follows the finger.

One round takes twelve seconds, so five rounds is a minute. It is the shortest cycle of the common counted patterns, which makes it a good first pattern if longer holds feel like too much.

How to use this timer

The timer above runs in your browser and needs nothing from you but a tap. Breathe in as the circle expands, hold while it stays still at full size, and let go as it shrinks. The number in the middle counts down the seconds left in the phase; the label above it names the phase. Neither is required — the circle alone is enough to follow with your eyes half shut.

If you are teaching this to a child, the finger trick is worth using: draw a triangle in the air, one side per phase, and let the timer keep the pace. Round count and elapsed time sit under the buttons if you want to work towards a target rather than stopping when it feels done.

Triangle breathing versus box breathing

The two are close relatives. Box breathing is 4-4-4-4 with a second hold after the exhale; triangle breathing drops that second hold, so it is 4-4-4. That one change makes the cycle four seconds shorter and noticeably easier, because holding on empty lungs is the phase most beginners find uncomfortable.

Practically: start with triangle breathing, move to the box breathing timer once the pattern is easy and you want the extra steadiness of the fourth side. If holds of any kind are unpleasant, skip both and use the coherent breathing timer, which has none.

When triangle breathing is useful

It is a good default for the ordinary irritations of a day: before answering an email that has annoyed you, in the two minutes between meetings, or when a child is winding themselves up and needs something to do with their hands and their attention. The short cycle means you get a sense of progress quickly, which matters when patience is the thing in short supply.

For sleep specifically, a longer exhale tends to suit better, so the 4-7-8 timer is the more common evening choice. Our guide to breathing exercises lays out which pattern people use for which moment, and the printable breathing card puts them all on one page.

Making it stick

A breathing pattern you have to look up is a pattern you will not use. Triangle breathing is worth learning precisely because it is short enough to memorise in one sitting and simple enough to run without a screen. The timer is here for the days you would rather not count.

If you would like the practice to accumulate into something, RhythmRx guides the patterns, keeps a streak and tracks how rested you feel over time. It is free to start; Premium is $4.99 a month or $19.99 once, on the pricing page.

Frequently asked questions

What is triangle breathing?

Triangle breathing is a paced pattern with three equal phases: breathe in for four seconds, hold for four, breathe out for four. Each phase is one side of a triangle, which makes the shape easy to remember and easy to trace with a finger.

How is triangle breathing different from box breathing?

Box breathing adds a fourth phase, a hold on empty lungs after the exhale, making it 4-4-4-4. Triangle breathing drops that second hold and runs 4-4-4, which is shorter and usually easier for beginners.

Is triangle breathing good for children?

It is one of the patterns most often taught in classrooms because the shape can be traced in the air while breathing, giving hands and attention something to do. Keep sessions short and let the child stop whenever they want to.

How many rounds of triangle breathing should I do?

One round takes twelve seconds, so five rounds is a minute. Starting with five rounds and building to five minutes is a reasonable progression, stopping earlier if the holds stop feeling comfortable.

Is triangle breathing safe?

Short paced breathing suits most healthy adults, but it does include a breath hold. RhythmRx is a wellness practice app and not medical advice. If you have a heart or lung condition, are pregnant, or feel faint or dizzy, stop and speak to a doctor.

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