Triangle Breathing Timer
Inhale · Hold · Exhale — a gentle, beginner-friendly pattern
Triangle breathing is a three-phase technique where you inhale, hold, and exhale for equal durations — typically 4 seconds each. It's called "triangle" breathing because the three phases form a triangle shape when graphed. It's a gentler alternative to box breathing (which adds a fourth hold after the exhale) and is ideal for beginners or anyone who finds the post-exhale hold in box breathing uncomfortable.
The technique provides most of box breathing's benefits — structured rhythm, light CO2 exposure from the hold, and parasympathetic activation — while being more accessible. The single hold phase is enough to maintain alertness without the intensity that some people find challenging in the double-hold box pattern.
Benefits
- Beginner-friendly — simpler than box breathing
- No post-exhale hold — gentler on those who find empty holds uncomfortable
- Structured enough to maintain focus and prevent mind-wandering
- Good stepping stone to box breathing for those building a practice
Frequently Asked Questions
When should I use triangle breathing vs. box breathing?
Use triangle breathing if you're a beginner, if the post-exhale hold in box breathing makes you anxious, or if you want a lighter practice for general calm. Use box breathing when you need the stronger focus-enhancing effect of the double hold.
Can I adjust the timing?
Yes. Start with 3-3-3 if 4-4-4 feels long. Work up to 5-5-5 or 6-6-6 as your lung capacity and comfort increase. The key is keeping all three phases equal.
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