Diaphragmatic breathing timer
Diaphragmatic breathing, or belly breathing, means breathing low into the belly rather than high in the chest. This timer paces a slow in for four and a longer out for six so you can feel the difference.
- Breathe in 4s
- Breathe out 6s
Take it with you in the app
This tool runs in your browser. Want it on your phone, with voice cues, background timing and a real alarm? Open the same tool in NanoTimer.
Open on your phoneOpens the right tab in NanoTimer on your iPhone.
Download on theApp StoreLink coming soon
How it works
- Put one hand on your chest and one on your belly. Breathe in through your nose so the lower hand rises and the upper one stays still.
- Breathe in for four as the circle grows, out for six as it shrinks. The longer exhale is deliberate.
- Keep the shoulders down and relaxed. If the top hand is doing the moving, you are still chest breathing.
- A few minutes is enough to notice it. It gets easier with practice.
Frequently asked questions
- Why breathe into the belly?
- Because it uses the diaphragm fully, so each breath moves more air with less effort than shallow chest breathing. A slower breath with a longer exhale is also linked to a calmer, parasympathetic state, though how much it helps varies per person.
- Why is the exhale longer than the inhale?
- A longer exhale is the part most associated with the calming effect, so the four-in, six-out ratio leans into it. If six feels long, keep the ratio and shorten both, for example three in and four or five out.
- Can I do this in the app?
- Yes. The NanoTimer app has a dedicated Breathe section: guided, adjustable breathing patterns, free.