PulmReset · Guided breathwork
Coherence breathing.
A little space to reset.
An adjustable breathing timer with gentle visual pacing, optional 4 Hz binaural music, and a moment to notice how you feel. Start with five seconds in, five seconds out.
PulmReset · Coherence pacer
Find your rhythm.
Follow the heart as it rises on the inhale and settles on the exhale. Soft breaths. No holds. Your own pace.
Practice freely. Sign in before starting to save your session.
Sign in to saveSet the atmosphere
The same stereo soundtrack as PulmReset on iOS. Use stereo headphones for the binaural effect; keep the volume comfortable.
Music is optional. The pacer does not measure HRV or brain activity.
Build a practice routine
Choose a local time and days, then import the reminder into your calendar. Your calendar delivers the alert, even when this page is closed.
Make room for the next breath
How to practice coherence breathing
- 1
Settle in
Sit comfortably and soften your shoulders, jaw, and hands. Choose a place where you can give the session your attention.
- 2
Choose an easy rhythm
Try the default 5 / 5 rhythm, or adjust each phase from 3 to 8 seconds. Take smaller, gentler breaths rather than forcing a deep inhale.
- 3
Follow the heart
Inhale as it rises and the rings expand. Exhale as it lowers and the rings settle. There is no hold between phases.
- 4
Finish gradually
Return to your natural breathing, then use the calm, energy, and mood check-in to reflect. A neutral result is still a useful observation.
Keep the breath comfortable
If you feel dizzy, air-hungry, or uncomfortable, stop the pacer and breathe normally. Practice seated, never while driving or in water. If you have a health condition that affects breathing, ask your clinician about an appropriate pace.
This is a wellness tool, not treatment or an assessment of heart or lung health. NCCIH relaxation guidance.
What the evidence supports
Slow breathing research reports changes in autonomic measures, including heart-rate variability, and some psychological outcomes. Responses and study methods vary. This pacer does not measure those changes. Read the systematic review.
Treat binaural music as an optional listening preference. Evidence for reliable brainwave entrainment remains inconsistent; the 4 Hz track is not a promise of a particular brain state. Binaural beats review.
Coherence breathing questions
What is coherence breathing?
Coherence breathing is a slow, steady breathing practice with comfortable, often equal-length inhales and exhales. PulmReset starts at five seconds in and five seconds out—six breaths per minute—with no breath holds.
How do I use this coherence breathing timer?
Choose your inhale and exhale lengths and a session from 1 to 30 minutes. Complete a quick check-in, then breathe in as the heart rises and out as it falls. You can pause, resume, or finish early. Return to natural breathing before reflecting on the session.
Is coherence breathing the same as resonance breathing?
The terms overlap, but resonance-frequency breathing can involve finding an individual pace using heart-rate variability biofeedback. This timer offers an adjustable pace; it does not measure HRV or identify your personal resonance frequency.
Do I need headphones for the 4 Hz binaural music?
Stereo headphones are needed to preserve the separate left and right audio channels for the binaural effect. The music is optional and does not change the breathing pace. A 4 Hz beat is an audio frequency difference, not four breaths per second or a measured brain state.
Does PulmReset save my breathing sessions?
Signed-in sessions and before-and-after check-ins save to your PulmTools account. Premium and Founder members can view their saved progress and reflections across devices. Guest sessions stay on the current page and are not added to account history.
How is it different from box breathing?
PulmReset alternates inhale and exhale without pauses. Box breathing uses four phases: inhale, hold, exhale, hold. Pick a practice that feels comfortable, and stop if you feel unwell.