Free · 4 programs · 7 and 21 day courses · no sign-up
Breathwork programs and courses
Free breathwork programs in your browser. Pick a goal, such as winding down, focus, before practice or before sleep, and follow a short guided sequence of slow breathing patterns. Or take a 7 or 21 day course with one session a day, and track a gentle breath-hold test over time. No sign-up, nothing leaves your phone.
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How to use the breath programs
- Pick a goal or a course. The four programs are ready to go: tap one, then tap Start. A course gives you one session a day and remembers where you are.
- Follow the circle. It grows as you breathe in and shrinks as you breathe out, with the seconds left in each phase. A step list shows where you are in the session and what comes next.
- Choose your cues. Soft chime, voice cues and vibration are all off by default. Turn on Skip the holds to remove every pause from a session.
- Finish, or stop when you like. A finished session is added to a small practice log on this device, and a finished course day is ticked off. Next time, the page opens with today’s session at the top.
If your device is set to reduce motion, the circle is replaced by a large countdown with the same words for each phase.
The four programs
- Wind down (6 min). An out-breath of six, then eight, then even breathing. A longer out-breath can feel calming at the end of a busy day.
- Focus (5 min). Coherent breathing, then box breathing. Even counts give a wandering mind something steady to follow.
- Before practice (4 min). Ujjayi with its soft throat sound, then alternate nostril breathing, to carry a slow nasal breath onto the mat.
- Before sleep (8 min). Lying down: a longer out-breath, 4-7-8 and a long exhale. Holds can be skipped.
Every step uses a pattern from the breathwork studio, so you can practise any single pattern there at your own length. The background to each one is in pranayama, the breathing practices of yoga.
The 7 and 21 day courses
7-day breath basics introduces one idea a day, from the out-breath on day 1 to a short session that combines three patterns on day 7. Sessions grow from 3 to 7 minutes.
21-day breath practice builds from 5 minutes to 15 over three weeks. Week one covers the patterns, week two slows the counts and adds 4-7-8, and week three gives longer sessions with fewer new instructions. Each day opens with a short note on what to pay attention to.
The breath-hold test
After a minute of ordinary breathing, you breathe out normally and pause, then tap stop at the first clear urge to breathe. The result is saved in seconds with the date, and a simple chart shows your tries over time. It is your own comparison, not a health measure, and holding longer is not the goal.
It is deliberately gentle: no deep or fast breathing beforehand, sitting or lying only, never in water or while driving, a stop button for feeling unwell, an automatic stop at 90 seconds and a two minute rest before another try. Skip it and breathe normally if you are pregnant, have a heart, blood pressure or lung condition, or feel dizzy.
How it compares with breathing on your own
Counting breaths on your own works, and many teachers suggest it. The hard part is keeping the count even when your mind drifts, and knowing what to do next week. A pacer keeps the timing exact while you stop counting, a program decides the order for you, and a course adds a little each day so the practice grows without guesswork. For step by step written instructions you can read first, see breathing exercises for stress.
To sit quietly afterwards, the guided meditations and the meditation timer pair well with a breath session.
Privacy and offline use
There is no account and nothing is tracked. Your course progress, settings and breath-hold results are saved only in this browser, and clearing your browser data removes them. The patterns, timings and courses are part of the page, the chime is made by your browser and the voice is your device’s own, so once the page has loaded a session keeps running without a connection.
Program and course outlines
The full plan for every session, so you can also follow it with a clock or the breathwork studio.
| Program | Steps | Minutes |
|---|---|---|
| Wind down Sitting or lying | Extended exhale 2 min, Long exhale 3 min, Coherent breathing 1 min | 6 |
| Focus Sitting upright | Coherent breathing 2 min, Box breathing 3 min | 5 |
| Before practice Sitting on your mat | Ujjayi pacing (count 4) 2 min, Alternate nostril (count 4) 2 min | 4 |
| Before sleep Lying in bed | Extended exhale 2 min, 4-7-8 breathing 3 min, Long exhale 3 min | 8 |
7-day breath basics: every day
- The out-breath (3 min): Extended exhale 3 min. Today is only about the out-breath. Breathe in for four and out for six, and let the out-breath be soft rather than pushed.
- Even breathing (4 min): Extended exhale 2 min, Coherent breathing 2 min. Start with yesterday's longer out-breath, then let the in and out breaths become equal and slow, about five and a half seconds each.
- The ocean sound (4 min): Ujjayi pacing (count 4) 2 min, Extended exhale 2 min. Breathe through the nose and narrow the back of the throat a little, so the breath makes a soft sound you can follow. Keep it quiet, not forced.
- Alternate nostril (5 min): Alternate nostril (count 4) 3 min, Extended exhale 2 min. Rest your right thumb by the right nostril and your ring finger by the left. Follow the guide to close one side at a time. No holds.
- A first short hold (5 min): Box breathing 3 min, Coherent breathing 2 min. Box breathing adds two short pauses. If a pause feels tight, turn on Skip the holds and keep the even counts.
- Longer and slower (6 min): Coherent breathing 3 min, Long exhale 3 min. A slightly longer session. Settle with even breathing, then stretch the out-breath to twice the in-breath, only as far as it stays easy.
- Putting it together (7 min): Ujjayi pacing (count 4) 2 min, Alternate nostril (count 4) 2 min, Long exhale 3 min. Three of the patterns you know in one sitting: the throat sound, alternate nostrils and a long out-breath. Notice which one you like best.
21-day breath practice: every day
- Arrive (5 min): Extended exhale 5 min. Sit where you can stay still for five minutes. Breathe in for four, out for six, and simply count.
- Equal and slow (5 min): Extended exhale 2 min, Coherent breathing 3 min. Two minutes of the longer out-breath, then three of equal breaths. Let the shoulders drop a little each time you breathe out.
- Listen to the breath (6 min): Ujjayi pacing (count 4) 3 min, Extended exhale 3 min. Add a soft sound in the throat. If you lose the sound, that is fine: come back to slow breathing through the nose.
- One side, then the other (6 min): Alternate nostril (count 4) 3 min, Coherent breathing 3 min. Alternate nostril breathing at a count of four. Keep the hand light; the fingers only need to rest on the nose, not press.
- Short pauses (7 min): Box breathing 4 min, Extended exhale 3 min. Box breathing today. The pauses are short and should feel like a rest, not an effort. Skip them if they do not.
- A longer out-breath (7 min): Coherent breathing 3 min, Long exhale 4 min. The out-breath grows to twice the in-breath. Let it trail off quietly at the end rather than squeezing the last of the air out.
- First week review (8 min): Ujjayi pacing (count 4) 2 min, Alternate nostril (count 4) 3 min, Long exhale 3 min. A little of everything from this week. Notice where your attention goes and bring it back to the count.
- Slower throat breath (8 min): Ujjayi pacing (count 5) 4 min, Coherent breathing 4 min. Ujjayi at a count of five. Fewer breaths a minute, the same easy sound.
- Steady counts (9 min): Box breathing 5 min, Extended exhale 4 min. Box breathing for a little longer. Keep the shoulders still and let the belly do most of the moving.
- Slower alternate nostril (9 min): Alternate nostril (count 5) 5 min, Long exhale 4 min. Alternate nostril at a count of five. If you feel short of air, breathe normally for a few breaths, then join the count again.
- Ten minutes (10 min): Extended exhale 3 min, Coherent breathing 7 min. Your first ten minute session. Nothing new to learn, only a little more time with even, slow breathing.
- The 4-7-8 count (10 min): Extended exhale 3 min, 4-7-8 breathing 4 min, Long exhale 3 min. In for four, pause for seven, out for eight. The pause is long, so turn on Skip the holds if it feels like work.
- Sound and silence (10 min): Ujjayi pacing (count 5) 5 min, Long exhale 5 min. Five minutes with the throat sound, then five of quiet, long out-breaths. Compare how the two feel.
- Second week review (11 min): Alternate nostril (count 5) 4 min, Box breathing 3 min, Coherent breathing 4 min. Alternate nostril, box and even breathing in one session. If one part feels hard, shorten its count or skip its holds.
- Eleven minutes (11 min): Extended exhale 3 min, Coherent breathing 8 min. A long, even stretch of coherent breathing. Let the count fade into the background and simply follow the circle.
- Slow and nasal (12 min): Ujjayi pacing (count 6) 6 min, Long exhale 6 min. Ujjayi at a count of six. If six feels long, let a few breaths go at your own pace, then rejoin; easy matters more than long.
- Balanced sides (12 min): Alternate nostril (count 6) 6 min, Long exhale 6 min. Alternate nostril at a count of six, then a long out-breath. Keep the jaw soft and the face relaxed.
- Steady holds (13 min): Box breathing 5 min, 4-7-8 breathing 4 min, Extended exhale 4 min. Box breathing and 4-7-8 back to back. The holds are optional, as always; the even counts are the practice.
- Quiet time (13 min): Coherent breathing 8 min, Long exhale 5 min. A longer session of slow breathing with no new instructions. If the mind wanders, start the count again.
- Fourteen minutes (14 min): Ujjayi pacing (count 5) 4 min, Alternate nostril (count 5) 5 min, Coherent breathing 5 min. Throat sound, alternate nostrils and even breathing. Sit with support behind your back if that helps you stay still.
- Your own practice (15 min): Ujjayi pacing (count 5) 3 min, Alternate nostril (count 5) 4 min, Box breathing 3 min, Long exhale 5 min. The full fifteen minutes. Afterwards, pick the one pattern you liked most and keep it as a short daily habit.
Sources: Mayo Clinic, Fitness program: 5 steps to get started; NCCIH (US National Institutes of Health), Yoga: Effectiveness and Safety; NHS, Exercise in pregnancy; CDC, Pregnant & Postpartum Activity: An Overview; Canadian Family Physician (Chan et al., 2014), via PubMed Central, Hot yoga and pregnancy: Fitness and hyperthermia; Cleveland Clinic, Hyperventilation Symptoms, Causes & Treatment. Last reviewed 2 October 2026.
What this tool draws on
The programs are built from the techniques in these guides.
Questions
Which breath program should I start with?
Wind down is the gentlest: it uses only longer out-breaths and even breathing, with no holds. If you are completely new, the 7-day breath basics course is a better start, because it introduces one pattern a day in sessions of 3 to 7 minutes.
Why are fast breathing techniques like kapalabhati left out?
Fast, forceful breathing and rounds of deep breaths followed by long holds can cause dizziness or fainting, and they are best learned in person with a teacher. Every program here uses slow patterns of 8 breaths a minute or fewer, and any holds can be switched off.
What does the breath-hold test actually show?
Only how long you could comfortably pause after a normal out-breath on that day, compared with your own earlier tries. It is not a health measure or a fitness score. Sleep, a recent meal, posture and stress all move the number, so look at the trend over weeks.
Why can't I turn on vibration cues on my iPhone?
The vibration cues use the browser's Vibration API, which Chrome and most other browsers on Android support but Safari on iPhone and iPad does not. On those devices the switch is greyed out; the soft chime or voice cues do the same job with headphones.
What happens if I miss a day of a breath course?
Nothing is lost. The course keeps the days you finished and offers the next one as today's session whenever you come back. You can also open any day directly, repeat a day you liked, or do two in one day if you have the time.
Is the breathwork app on YogaPhilippines.com free?
Yes. The breath programs, the 7 and 21 day courses and the breath-hold test are all free, with no sign-up and no subscription. Everything runs in your phone browser, and your settings and results stay on your device rather than in an account. Cues such as the soft chime and the voice are optional.
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