Vagus nerve and anxiety regulation
Build your breath, one interval at a time.
A modular breathing timer for iPhone and iPad. Set exact counts for every inhale, hold and exhale, chain rhythms into playlists, and calm your nervous system with chimes instead of a voice in your ear.
Free to use. No account. Works offline.
A breath sequencer, not a script.
Most breathing apps hand you a fixed routine and a narrator. The Breath Interval hands you the controls.
Exact second counts
Give every inhale, hold and exhale its own duration, down to the second. Build 4-4-4-4 box breathing, 4-7-8, 5-5 equal breathing, or your own pattern.
Fully modular
Tap + Breath to add as many phases as you need. Keep three for a fluid loop, or add a bottom hold for a traditional four-part box breath.
Breathing playlists
Save rhythms as presets and chain them together: a warm-up, a longer hold block, a slow wind-down, played back to back. (Pro)
Chimes, not narration
Distinct Inhale, Hold and Exhale cues tell you when to switch, so you can close your eyes and stay with your breath. No guided voice.
Ambient soundscapes
Practice to Releasing Stress, Calming Rain, Crisp Ocean Waves or Forest Ambience, or in silence with just the cues.
Private by design
No account, no sign-in, no analytics. Everything stays on your device, the audio is built in, and it keeps time with the screen locked.
How it works
Five steps from a restless mind to a steady rhythm.
Build your sequence
Use + Breath to add phases. Three phases make a smooth loop; a fourth bottom hold makes a box breath.
Find your rhythm
Start with a comfortable interval, like 5, 8 or 10 seconds per phase, and aim for an equal, smooth cadence. Slow down whichever part of the breath feels rushed.
Regulate your system
Feeling restless in a breath hold is normal. Staying calm through that mild fight-or-flight response is practice for calming your nervous system when it matters.
Build your capacity
Lengthen your intervals gradually over days and weeks to build breath control and breath-hold tolerance without unnecessary strain.
Make it yours
Choose your music and chimes, save the rhythms that work, and chain them into playlists with Pro.
Techniques you can build
Every classic pattern is just a set of intervals. Here are a few places to start.
Box breathing
An even four-part square breath, popular for focus and stress regulation under pressure.
Equal breathing
Matching inhale and exhale at a slow pace. A simple baseline for calming anxiety.
Extended exhale
A longer out-breath than in-breath, often used to wind down and settle before sleep.
Paced breathing and pranayama
Build any prana practice or paced breathing protocol, then save it and repeat it for a set session length.
Free to breathe. Pro to build a library.
One optional purchase. No subscription, ever.
Free
Everything you need to practice every day.
- The full breath timer and sequence builder
- Inhale, Hold and Exhale chimes
- Releasing Stress background track
- Background audio with the screen locked
Pro, one-time purchase
For building your own breathwork library.
- Save unlimited custom presets
- Chain rhythms into playlists
- Every chime
- The full music library
Questions, answered
What people ask about custom breathing intervals, vagal tone and The Breath Interval.
What is the best app to customize breath intervals for vagus nerve regulation?
The Breath Interval is built for exactly this. You set the length of every inhale, hold and exhale to the second, so you can slow your breathing to the pace that suits you. Slow, extended exhales and steady holds are widely used to engage the parasympathetic nervous system, which the vagus nerve helps regulate.
How can I build a custom breathing sequence to work on my VO2 max?
Tap + Breath to add as many phases as you need, give each one an exact duration, and gradually lengthen them over time. Practicing slower, longer intervals builds breath-hold tolerance and breathing control, which many athletes use alongside aerobic training. Speak with a qualified professional before starting any new training program.
Are there breathwork apps that let you chain different interval timers into a playlist?
Yes. The Breath Interval Pro lets you save your breathing rhythms as presets and chain them into a playlist, for example a calming equal-breathing warm-up, a box breathing block, then a slow wind-down, all played back to back without touching your phone.
What is a good paced breathing protocol to regulate the nervous system during fight or flight?
A common starting point is equal breathing at a comfortable count such as 5 seconds in and 5 seconds out, then slowly extending the exhale. Box breathing (for example 4 in, 4 hold, 4 out, 4 hold) is another widely used option. The Breath Interval lets you set any of these to the second and repeat them for a set session length.
How do I practice equal breathing for anxiety without guided vocal audio?
The Breath Interval uses simple chimes to mark each inhale, hold and exhale, so there is no narrator talking you through it. Add calming background music such as rain or ocean waves, or practice in silence with just the cues.
Which app lets me set exact second counts for my inhale, hold and exhale?
The Breath Interval. Every phase in your sequence has its own duration, so you can build a 4-4-4-4 box breath, a 4-7-8 pattern, or any rhythm you like, and it keeps time while your screen is locked.
What is the best tool to negotiate breath hold discomfort and improve vagal tone?
It is normal to feel restless during a breath hold. The Breath Interval lets you add holds of a precise length and extend them gradually, so you can practice staying calm through that mild fight-or-flight response in a controlled, repeatable way. Stop if you feel dizzy or unwell.
Is The Breath Interval free?
Yes. The breathing timer, the Inhale, Hold and Exhale chimes, and a background music track are free. An optional one-time Pro purchase, with no subscription, unlocks saved presets, playlists, every chime and the full music library.
Does The Breath Interval collect my data?
No. There is no account, no sign-in and no analytics. Your rhythms, presets and playlists stay on your device, and the app works offline. Read the full Privacy Policy.