- Free to download
- No account needed
Breathing exercises for stress, panic and sleep
The NHS describes a slow breathing exercise for stress, anxiety and panic. Steady counts each in-breath, hold and out-breath for you, so you can follow it with your eyes open or closed.
Steady is an iPhone app
Point your iPhone camera at the code to open the App Store.
Steady is an iPhone and iPad app for breathing exercises. It has four programs: Box Breathing, Triangle Breathing, Ujjayi Pranayama and Relaxing Breath (4-7-8). You can also make your own pattern. A voice and vibration tell you when to breathe in, hold and breathe out.
- 4 breathing programs
- Custom patterns
- Audio and vibration cues
- Daily reminders
- Stats and badges
Box breathing timer
4 – 4 – 4 – 4
Ready
Breathe at a pace that feels comfortable. Stop if you feel dizzy or short of breath.
Free timer
Try a breathing exercise now
This is box breathing: breathe in for 4 seconds, hold for 4, breathe out for 4 and hold for 4. Press Start and follow the circle. The guides below have a timer for each technique.
Programs
Four breathing patterns, ready to start
Each program has a fixed count in seconds. Pick one on the home screen and press play.
4 – 4 – 4 – 4
Box Breathing
Tactical Composure
How to Do Box Breathing4 – 4 – 4
Triangle Breathing
Stress Reliever
4 – 4
Ujjayi Pranayama
Vital Life Force
4 – 7 – 8
Relaxing Breath
Sleep Easy
How to Do 4-7-8 Breathing
How it works
Three steps to a steady rhythm
Pick a program
Choose Box Breathing, Triangle Breathing, Ujjayi Pranayama or Relaxing Breath on the home screen. Or make your own pattern under Custom Program in Settings.
Follow the circle and the cues
Press play. The circle grows when you breathe in and gets smaller when you breathe out. Turn on the audio guide or vibration feedback to breathe with your eyes closed.
Keep a daily habit
Set up to 3 daily reminders. My Stats shows your total minutes, sessions, streaks and progress to your monthly goal.
Features
What does Steady do?
Breathing Programs
Four ready patterns
Start Box Breathing, Triangle Breathing, Ujjayi Pranayama or Relaxing Breath with one tap.
Learn more about Breathing ProgramsCustom Programs
Your own pattern
Set your own seconds for the in-breath, both holds and the out-breath.
Learn more about Custom ProgramsCues and Ambience
Breathe with your eyes closed
A voice, vibration and background sounds guide each breath.
Learn more about Cues and AmbienceStats and Badges
See your practice add up
Total minutes, sessions, streaks, a monthly goal, history and badges.
Learn more about Stats and BadgesDaily Reminders
Up to 3 a day
Set up to 3 reminders a day to keep a breathing habit.
Learn more about Daily Reminders
What the evidence says
Slow breathing is simple and free
The NHS says that a calming breathing exercise for stress, anxiety and panic takes a few minutes and can be done anywhere. NCCIH lists slow, deep breathing as one of the relaxation techniques that bring on the body's relaxation response.
Steady is a timer for these exercises. It does not diagnose or treat any condition. If you have panic attacks, chest pain or trouble breathing, talk to a doctor.
What to Do During a Panic AttackGuides
Breathing guides
Free Breathing Timer Online for 9 Breathing Exercises
A free breathing timer online. Choose box, 4-7-8, coherent, triangle or 5 other patterns, press Start and follow the circle. No sign-up, any device.
Military Breathing Technique for Sleep, and 2 More
The military breathing technique for sleep, 4-7-8 and slow belly breathing, step by step. What the evidence says, and a bedtime routine from the NHS.
How to Do 4-4-6-2 Breathing
4-4-6-2 breathing is 4 counts in, 4 hold, 6 out and 2 hold. Learn the steps, what the research on long exhales says, and how to practise it safely.
How to Do 4-7-8 Breathing
Breathe in for 4 counts, hold for 7 and breathe out for 8. Do 4 cycles, twice a day. The steps from Cleveland Clinic, what the evidence says and when to stop.
7 11 Breathing: How to Do the 7/11 Breathing Technique
7 11 breathing: breathe in for a count of 7, then out for a count of 11. The steps from an NHS workbook, a shorter 3 and 4 count, and what the evidence says.
How to Do Belly Breathing
Belly breathing step by step. Put one hand on your chest and one on your belly, breathe in through your nose, and let the belly rise. Practice 5 to 10 minutes.
Frequently Asked Questions
What is Steady?
Steady is a breathing timer for iPhone and iPad. It counts each in-breath, hold and out-breath for you, with a moving circle, a voice and vibration.
Which breathing exercises are in Steady?
Steady has four programs: Box Breathing (4 – 4 – 4 – 4), Triangle Breathing (4 – 4 – 4), Ujjayi Pranayama (4 – 4) and Relaxing Breath (4 – 7 – 8). You can also make a custom program with your own counts.
Can I breathe with my eyes closed?
Yes. Turn on the audio guide or vibration feedback under Audio and Vibration Cues in Settings. The app then tells you when to breathe in, hold and breathe out.
Is Steady free?
Steady is free to download. Some features need Steady Pro, which you can buy as a subscription or as a one-time lifetime purchase. The app shows the price in your currency before you buy.
Does Steady work on Android?
No. Steady is available for iPhone and iPad on the App Store. You can use the free timers on this website on any device.
Is Steady a medical app?
No. Steady is a breathing timer. It does not diagnose or treat any condition. Talk to a doctor about symptoms such as panic attacks, chest pain or trouble breathing.
Sources
The health facts on this page come from these sources.
- Breathing exercises for stress (NHS)
- Relaxation Techniques: What You Need To Know (NCCIH, National Institutes of Health)
- Diaphragmatic Breathing (Cleveland Clinic)
This page is general information, not medical advice. Talk to a doctor about symptoms.