Free breathing exercises.
by Overtone
Take a moment to breathe. Find your rhythm with these free guided breathwork exercises.
How it works
- Choose an exercise and duration in Session settings, or select Custom rhythm to set your own timing.
- Turn Sound on if you’d like audio cues.
- Tap Begin breathing
Inhale as the rings expand, exhale as they contract, and follow the prompts for holds and rests.
The four numbers show seconds of inhale, hold, exhale and rest, in that order. A zero means that phase is skipped.
Sessions finish on a complete breathing cycle, so some exercises run slightly shorter or longer than the selected duration.
Overtone Breath.
4 - 1 - 4 - 1
Equal time breathing in and out, with a brief pause at each turn.
Long Exhale.
4 - 0 - 6 - 0
A four-second inhale followed by a six-second exhale, no holds.
Guided Mix.
Three successive rhythms
Even Rhythm, Overtone Breath and Long Exhale, with equal time for each and changes after complete cycles.
Even Rhythm.
5 - 0 - 5 - 0
Equal five-second inhales and exhales, without pauses.
Box Breathing.
4 - 4 - 4- 4
Four equal phases: inhale, hold, exhale and rest.
Six & Three.
6 - 3 - 6 - 3
Six seconds breathing in and out, with three-second pauses between them.
Create your own breathing rhythm
Set the inhale, hold, exhale and rest durations individually. Inhales and exhales can range from 2 to 12 seconds; holds and rests can range from 0 to 12 seconds. Choose a session length and follow your rhythm with the same visual guide.
Questions about the breathing guide.
What is guided breathwork?
Guided breathwork uses visual or audio cues to help you follow a deliberate breathing pattern. Overtone’s guide shows when to inhale, hold, exhale and rest through animated rings, on-screen prompts and optional handpan sound cues.
Is this breathing tool really free?
Yes. You can use the breathing exercises and custom timer on this page without an account, subscription or app download.
How do I get started?
Tap Begin breathing to start with Overtone Breath. To change your exercise or duration, use Session settings. On mobile, the settings button sits below the breathing guide.
Inhale as the rings expand and exhale as they contract. Follow the on-screen prompts for holds and rests.
What do the four rhythm numbers mean?
They represent inhale, hold, exhale and rest, measured in seconds. For example, 4 / 1 / 4 / 1 means inhale for four seconds, hold for one, exhale for four and rest for one. A zero means that phase is skipped.
How do I follow the sound cues?
Turn Sound on before starting. The first handpan tone signals an inhale, and the second signals an exhale. A short tap signals a hold or rest.
Each cue marks the start of a phase. Follow your selected rhythm until the next cue; you don’t need to match the length of the instrument’s resonance.
Do I need headphones?
No. You can follow the visual guide in silence or listen to the optional sound cues through your device’s speaker. You can also use headphones.
Headphones are recommended for the binaural sound meditation sessions in the Overtone app.
Can I practice without holding my breath?
Yes. Even Rhythm and Long Exhale have no holds or rests. You can also choose Custom rhythm and set both pause durations to zero.
Can I create my own breathing exercise?
es. In Session settings, select Custom rhythm. Adjust each phase using the − and + controls, or enter the seconds directly.
Inhale and exhale can each last 2–12 seconds. Hold and rest can each last 0–12 seconds.
What happens during Guided Mix?
The session moves through Even Rhythm, Overtone Breath and Long Exhale. Each receives an equal share of the session, and every change happens after a complete breathing cycle.
How long is each session?
Choose 1, 3 or 5 minutes. Sessions finish on a complete breathing cycle, so the actual duration may be slightly shorter or longer. The settings show the duration and number of rounds before you begin.
Can I follow the sound with my screen locked?
Not yet. Keep the page open and your screen unlocked while practicing. Switching away from the page or locking your screen pauses the session.
Can I use the guide before sound meditation?
Yes. You can practice here, then open the Overtone app for a sound meditation session.
