Simple Breathwork: Breath Hold

Close your eyes, follow the rhythm, and build a steady breath-hold practice one calm round at a time. NEW IN 3.0 Take two minutes. Start fresh. A guided two-minute reset now opens the app. Start Fresh and Box Breathing are free, every day, no account needed. RELIEF SESSIONS Three short, science-backed patterns: Box Breathing for focus, 4-7-8 for calm, and the Physiological Sigh, one of the fastest known ways to dial down stress. Each is fully guided with haptics and soft tones, so you can close your eyes. 7-DAY FRESH START ROUTINE One short session a day for a week builds the habit without overwhelming it. WORKDAY REMINDERS Anchor a gentle daily nudge to the start, middle, or end of your workday. 21-Day Progressive Program Move through three phases, Foundation, Build, and Peak, with a guided session for each day. Celebrate milestones at days 7, 14, and 21, and use rest-day tokens to recover without losing your streak. Apple Watch App Practice straight from your wrist with full haptic guidance, so you never need to open your eyes or look at a screen. Watch sessions sync automatically to your iPhone history. Apple Health Integration Save every session as Mindful Minutes and see your average heart rate for each breath hold. It is a simple way to notice how your body responds as your practice grows. HOW IT WORKS Each round begins with 30 to 40 power breaths, paced by an animated circle, gentle tones, and haptics. Then you exhale and hold, either on a guided ladder timer or unguided with a single tap to end. A 15-second recovery breath completes the round. SESSIONS FOR ANY DAY Choose Quick (5 minutes), Standard (20 minutes), or Heroic (44 minutes). Prefer your own rhythm? Customize the number of rounds, breaths per round, and breathing pace. TRACK YOUR PROGRESS Per-round summaries and personal records show how your holds develop over time. Analytics highlight your streaks, weekly practice, best hold, and average hold. Share your progress with session cards designed for Instagram Stories and Messages, featuring your hold times, best hold, and current streak. ALWAYS WITHIN REACH A Home Screen widget, Live Activity, and Dynamic Island keep your session and streak visible at a glance. Daily reminders help you build a consistent habit, and the dark, minimal interface stays out of your way. DESIGNED FOR EYES-CLOSED PRACTICE Every phase is marked by distinct haptics and soft tones, so you can relax fully and let the breath lead. SAFETY NOTE Never practice in or near water, while driving, or in any situation where losing focus could be unsafe. Practice seated or lying down. This app is for general wellness and is not a medical device. Consult a healthcare professional if you are pregnant or have any health condition. Take your first round today and discover what a few focused minutes of breathing can do for your day. Terms of Use: https://2kepmm58ttondfdnnwn8c-web.rork.live/terms Privacy Policy: https://2kepmm58ttondfdnnwn8c-web.rork.live/privacy