Free timer with visual guide + audio cues
| Triangle Breathing | Box Breathing | |
|---|---|---|
| Timing | 4-4-4 (12s cycle) | 4-4-4-4 (16s cycle) |
| Best For | Beginners, anxiety-sensitive users, children | Experienced practitioners, high-stress situations, focus |
| Mechanism | Three phases without the empty-lungs hold — gentler activation | Four phases with empty-lungs hold — deeper nervous system activation |
Triangle breathing is the beginner-friendly version of box breathing. If holding your breath on empty lungs feels uncomfortable or anxiety-inducing, use triangle breathing. Once comfortable, try adding the fourth phase (empty hold) to progress to box breathing.
Is triangle breathing easier than box breathing?
Yes. Removing the empty-lungs hold makes it less intense and more comfortable. The shorter cycle (12s vs 16s) also makes it easier to maintain rhythm.
Is triangle breathing less effective?
Slightly less intense, but still highly effective. The inhale-hold phase provides the primary parasympathetic benefit. The empty-lungs hold in box breathing adds intensity but isn't strictly necessary for calm.