Breathing Program Builder — Custom Sequence Timer
Build a multi-step breathing program. Add as many steps as you need, each with different inhale / hold / exhale durations and a session length. Ideal for Buteyko progressions, guided routines, and advanced practice.
Maximum 10 steps reached.
| # | Inhale | Hold | Exhale | Hold 2 | Duration (min) | |
|---|---|---|---|---|---|---|
| {{ index + 1 }} | {{ row.inhale }}s | {{ row.hold1 }}s | {{ row.exhale }}s | {{ row.hold2 }}s | {{ row.minutes }} min |
What Is the Breathing Program Builder?
Unlike a single-pattern timer, this tool lets you chain multiple breathing patterns into a timed sequence. Each step has its own inhale, hold, exhale, and rest durations, plus a set number of minutes. When one step finishes, the next begins automatically — the waveform updates to match the new pattern.
This makes it suitable for Buteyko method progressions, where you gradually increase hold duration across a 15–20 minute session, as well as custom warm-up → main practice → cool-down routines.
Buteyko K.P. Practice — Example Progression
Enter the steps below in order. Set Hold after Exhale = 0 for standard Buteyko practice.
| Level | Duration (min) | Inhale (s) | Hold (s) | Exhale (s) |
|---|---|---|---|---|
| 1 — Easiest | 0–3 | 3 | 3 | 4 |
| 2 | 3–6 | 3 | 4 | 5 |
| 3 | 6–9 | 3 | 5 | 6 |
| 4 | 9–12 | 2 | 6 | 6 |
| 5 — Hardest | 12–15 | 2 | 7 | 7 |
Difference: Program Builder vs Custom Circle Timer
| Feature | Program Builder (this page) | Custom Circle Timer |
|---|---|---|
| Patterns per session | Multiple steps, sequenced | One pattern, repeated |
| Visual | Waveform SVG | Circle animation |
| Best for | Progressions, Buteyko, advanced routines | Single technique, casual use |
How to Build a Custom Breathing Program
- Enter your first step's Inhale / Hold / Exhale / Hold 2 durations in seconds.
- Set the Duration (how many minutes this step should run).
- Click + Add Step. Repeat for each stage of your routine.
- Optionally enable or disable sound cues per phase.
- Press ▶ Start Program. The highlighted row shows the active step.
Ready-made Daoist Programs
Click any program below to open it directly in the builder above — all three steps are loaded automatically and the share link is ready to copy.
Moves qi downward into the lower dantian. Exhale progressively lengthens across three steps — breathing rate drops to ~4 breaths/min by step 3. Focus: feel the body sinking on each exhale. Common pre-sleep method in Daoist meditation manuals.
| # | Inhale | Hold | Exhale | Hold 2 | Duration |
|---|---|---|---|---|---|
| 1 | 4s | 0s | 6s | 0s | 3 min |
| 2 | 4s | 0s | 7s | 0s | 4 min |
| 3 | 4s | 0s | 8s | 0s | 5 min |
Quiets the nervous system using a short hold after inhale to stabilise breathing before the long exhale. The small CO₂ rise from the hold relaxes the body; exhale dominance activates the parasympathetic system. Corresponds to what Daoist texts call "calming the heart-mind" (安神).
| # | Inhale | Hold | Exhale | Hold 2 | Duration |
|---|---|---|---|---|---|
| 1 | 4s | 2s | 6s | 0s | 3 min |
| 2 | 4s | 2s | 7s | 0s | 4 min |
| 3 | 4s | 2s | 8s | 0s | 5 min |
A simplified pre-sleep version used by Nei Gong practitioners to make breathing progressively slower and subtler — approaching the classical Daoist ideal of Tai Xi (embryonic breathing). The post-exhale pause lengthens as the session progresses, allowing natural stillness to develop. Many practitioners report sleep arriving during step 3.
| # | Inhale | Hold | Exhale | Hold 2 | Duration |
|---|---|---|---|---|---|
| 1 | 4s | 0s | 6s | 2s | 3 min |
| 2 | 4s | 0s | 7s | 2s | 4 min |
| 3 | 4s | 0s | 8s | 3s | 5 min |
Browse Other Breathing Timers
- Box Breathing Timer — 4-4-4-4, adjustable seconds, Navy SEAL technique
- HRV Breathing Timer — equal inhale/exhale, 5 breaths/min
- 4-7-8 Breathing Timer — sleep and anxiety relief
- 4-2-4 Breathing Timer — beginner-friendly daily calm
- Custom Breathing Circle — build any single pattern with a circle animation
- All Breathing Timers →