A slow breathing pacer you can follow

This pacer gives your breath something calm to follow. Choose a rhythm and a length, press Start, and let the circle grow as you breathe in and shrink as you breathe out.

What does the pacer do?

It leads you through a repeating pattern, with words on screen saying breathe in, hold or breathe out, and a count of seconds for each phase. There are four rhythms: even four-four, slow five-five, a longer out-breath of four then six, and a box pattern of four, four, four and four.

A systematic review of 15 studies found that slow breathing in healthy people was linked with reports of greater relaxation and lower anxiety, though the studies were small and varied¹. So it is a gentle everyday habit worth trying, not a treatment.

How do I use it?

1. Sit or stand comfortably. Let your shoulders drop.
2. Choose a rhythm and a session length. Start with even four-four for two minutes.
3. Press Start and follow the circle. When it grows, breathe in through your nose. When it shrinks, breathe out softly.
4. Keep the breath small and easy. You are not trying to take the biggest breath of your life.
5. When the session ends, let your breathing go back to its own rhythm.

You can pause, resume or reset at any time.

Tips for real Malaysian days

Try it before you reply to a tense message in the family WhatsApp group. Use it in the car after a long Federal Highway crawl, before you walk into the office, or while the rice cooks.

If you are in a shared room, you do not need to make any sound. The circle works silently. If you prefer less movement, your device setting for reduced motion swaps the circle for a plain progress bar.

What the pacer does

It follows your pace without measuring or judging it. You never need to hold your breath for long, and any feeling that comes is yours. It gives your attention a steady shape to rest on.

Breathe gently. If a practice brings up dizziness, distress or painful memories, it is fine to stop. Talking to a doctor or counsellor is a good step, and our support page lists where to start.

Your privacy

Nothing you choose here is sent anywhere. The pacer runs in your browser, and your choices are forgotten when you close the page.

What next?

If you would like a plain countdown instead, use the meditation timer. Our guide to what mindfulness is shows how to notice your breath through the day. The evening wind-down planner helps you place a few calm minutes before bed.