4-7-8 breathing
In for four, hold for seven, out for eight. Strong downshift.
The pattern In 4 s · Hold 7 s · Out 8 s
The timer on this page is the app. Set the pace and press Begin.
What it does
The long exhale is the active part. Breathing out slower than in is what shifts the balance toward rest.
The app
Tide is a breathing timer that runs on your phone or in this browser. It opens ready to go and lets you set any pattern you like.
On your phone it runs with sound and haptics, and it works with no connection at all.