Breathing technique · Gentle focus
Triangle Breathing
Triangle breathing uses three equal counts: in, hold, out. It keeps the steadiness of box breathing but drops the empty-lung hold, which many people find easier and more comfortable.
Inhale 4 · Hold 4 · Exhale 4
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How to do triangle breathing
- Inhale for 4 while picturing one side of a triangle.
- Hold for 4 as you trace the second side.
- Exhale for 4 along the third side.
- Repeat, keeping each side the same length.
Benefits
- Structured and steady like box breathing
- Comfortable for beginners
- Good for kids and quick breaks
When to use it
Short breaks during the day, or with kids who need a simple visual.
Questions
How long should I practice triangle breathing?
Start with 3 to 5 minutes. One cycle takes 12 seconds, so 5 minutes is about 25 breaths. With practice, 10 to 20 minutes a day gives the deepest effect.
Is triangle breathing safe?
For most people, yes. Breathe gently and never strain. If you feel dizzy or lightheaded, return to normal breathing. If you are pregnant or have a heart or lung condition, check with your doctor before practicing breath holds.
Can I do triangle breathing with music?
Yes. Relax guides triangle breathing with an animated orb and optional soft tones or voice cues, and pairs it with 100 free calming tracks and nature sounds like rain and ocean waves.
More breathing techniques
Calm Breathing
A gentle rhythm with a slightly longer exhale. The easiest way to settle in.
Box Breathing
Four equal sides: inhale, hold, exhale, hold. Steady and grounding.
4-7-8 Breathing
Long hold, longer exhale. The classic wind-down before sleep.
Coherent Breathing
About 5.5 breaths per minute, the rhythm linked to resonance and heart rate variability.
Physiological Sigh
Double inhale through the nose, long exhale through the mouth. Quick relief from stress.
Long Exhale Breathing
Breathe out twice as long as you breathe in. Soothing and simple.
Equal Breathing (Sama Vritti)
Inhale and exhale for the same count. Classic yoga balance.
Alternate Nostril Breathing (Nadi Shodhana)
Breathe through one nostril at a time. A calming yoga classic.
Pair it with a guided meditation
Body Scan Meditation
Move your attention slowly from head to toe, releasing tension as you go.
5-4-3-2-1 Grounding
Use your five senses to come back to the present when anxiety pulls you away.
Loving-Kindness Meditation (Metta)
Send warm wishes to yourself, loved ones and the world.