Discover your breathing
KNTK Breath gives you a place to check your breathing, practice with guided rhythms or breath-hold sets, and notice what changes for you. Start with a short assessment, choose a practice, then review what you recorded. You choose when to start, move on, or stop.
Choose your assessment
These are self-assessments for training and self-observation, not medical diagnoses.
Exhale Assessment
Exhale Assessment measures your ability to sustain a slow, controlled nasal exhale. It gives you a snapshot of airflow control and relaxation as respiratory demand rises. Save the average of 1–3 attempts as your personal starting point; it scales Guided Rhythm timing to your result. Repeat the assessment under similar conditions to observe changes with training, stress, fatigue, and recovery. The assessment establishes the reference, and Guided Rhythm trains from it.
Sit or lie calmly for 1-2 minutes (assume the same position each time if you can). Take 3 calm nasal-only breaths, then a full nasal inhale. Start at the top of the inhale. Complete 1–3 attempts, with 2 minutes between any other attempts; save the average.
Exhale slowly and continuously through your nose, as slowly as possible. Never hold. End when the controlled exhale ends or you cannot maintain it. You may stop sooner if you feel unwell, dizzy, confused, or unsafe.
Complete 1–3 attempts and save the average. After every attempt, stay seated or lying in the same position, breathe normally, remain relatively still, and avoid unrelated activity for the full 2 minutes before restarting. You may save a completed average during recovery. Discarding an attempt also starts a new 2-minute wait.
Ready when you are
0.0s
Stay relaxed
Start when prepared. The timer records elapsed browser time, not measured breathing.
Enter or edit a result manually
Use the timer for 1–3 attempts and save the average, or enter a completed result manually. Starting numbers are unsaved preview examples.
Current breathing capacity
These timings are calculated from the Exhale value shown in this session using the existing KNTK formulas. They are practice options, not a readiness finding. Start with the simplest available pattern; you can choose another or stop.
These timings preserve the original Exhale-driven KNTK spreadsheet formulas. They are methodology provenance, not claims of external validation.
Your saved assessments
0 saved assessments on this device. Only explicitly saved results appear here; training inputs are separate context.
Review each Breath-Hold endpoint separately. Changes compare the nearest earlier saved record with matching method and Exhale attempt count. Times and changes are displayed to one decimal place; exact recorded values are preserved; dates use recorded device timestamps. Conditions may differ; a longer or shorter result does not establish improvement or a trend.
No saved results for this selection. Choose another assessment type or save a result to begin.
Guided Rhythm
Choose Cadence to practice timed nasal inhales and exhales, with pauses in patterns that include them. Choose Apnea breathing for a timed hold within each guided cycle. Both use Exhale-derived timings. Follow the visible phase, notice comfort, then stop and review the recorded time. Timer totals are clues about the session, not measurements of your breathing. Next phase and Stop stay available.
A suggested lead-in before hold work is about 5 minutes. Let a cycle finish near that point if you choose. The rhythm continues until you stop; the target is a guide.
Rhythm setup
Start with the simplest available pattern, or choose another timing. The phase sequence and timing are shown below before you start. An Exhale-to-complexity recommendation remains unresolved; no threshold is assumed.
Phase changes only. Visual guidance always remains available.
Audio cues are not supported in this browser. Visual guidance stays on.
Haptic cues are not supported on this browser/device. Visual guidance stays on.
Preparation countdown
Remember a 3–2–1 preparation before each rhythm start or restart. Audio cues speak the numbers when Audio is On; otherwise follow the screen. Preparation is not recorded as breathing. Next phase skips preparation.
Estimated guided time: 0s · Aim: ~5 minutes
The target is a guide, not a requirement. Stop and Next phase stay available.
Recovery Ladder
Recovery Ladder adds one recovery breath each round and uses First Urge; notice when you feel more relaxed. Density Ladder removes one recovery breath each round; notice how the same chosen urge endpoint feels as recovery shortens. Stress Wave shortens recovery toward the middle, then lengthens it again; notice the change across the wave. Hold duration self-regulates. You do not need to lengthen holds.
Start each hold yourself, end at the chosen urge endpoint or sooner, then review the rounds and how you felt. The timer gives a record of this session, not an explanation of your response.
Selected: Recovery Ladder. Practice returning to a comfortable breathing pace: recovery breaths increase between self-paced holds to First Urge. Afterward, note if or when you felt more relaxed. That report is a clue about this session, not a score.
Suggested lead-in: about 5 minutes of guided Cadence or Apnea breathing. You decide when to move on. Start each hold yourself, and stop at any point.
Free includes standard Density and Stress Wave. Extended counts, wave variants and Custom are part of Breath KNTK+.
Training Programs
Choose a training set and configure its recovery breaths. Your current set stays available below when these options are closed.
Ready when you are
Recovery Ladder · 5 rounds · recovery breaths 1 → 2 → 3 → 4 → 5. Endpoint: First urge. Recovery breaths are self-paced, not timed. Begin with the recovery breaths shown next; start each hold only when you choose.
Locked until earlier holds are complete. You can stop at any time.
Locked until earlier holds are complete. You can stop at any time.
Locked until earlier holds are complete. You can stop at any time.
Locked until earlier holds are complete. You can stop at any time.
How did you feel after?
Optional. A few words are enough; your activity saves without answering. Your words stay with this session if you continue or repeat. You can edit or clear them after stopping. Your session activity is recorded separately.
Set repeats chosen: 0. Completed rounds and unfinished repeats remain separate in your saved activity.
Completed phases and holds save automatically on this device. An unfinished phase or hold can be lost if you close or reset. Timer values are estimates.
Preview data stays on this device unless you choose to share a downloaded file. Difficulty choices and early stops are retained as learning context.
What happened
Timers are estimates and may undercount when this tab is inactive. They do not measure your breathing. A recorded 0s means no timer tick was counted, not proof of no elapsed time.
Browser-clock timing is shown separately for ended holds and phases when available. It is time observed by this tab, not measured breathing and not verified time across device sleep. Coverage excludes unfinished activity; older records may have no clock timing.
History, downloads & personal patterns
Your session history
Review your holds, rhythm changes and stops. Personal patterns stay separate from KNTK protocols; these observations do not explain why a change happened.
Saved session details
No saved sessions yet. Save an assessment or complete a practice phase to begin your history.
The clock-timing file also includes available browser-clock observations for ended holds and phases. Missing timing stays unavailable. These observations do not verify breathing or time across device sleep.
Choose a session from this tab's saved history. Each file contains only that session's saved activity. Includes recorded holds, recovery counts and rhythm phases. Excludes notes, assessments, personal patterns and unfinished work. Nothing is uploaded.
Timer counts are estimates, not measured breathing. Unsaved changes are excluded. This activity file cannot restore a session; use the recovery copy to preserve more of your work.
Keep a copy of this tab's history, current work and pattern draft, plus any saved data this browser can read. This also works when saving is paused. The file includes your notes. Nothing is uploaded.
Unfinished activity stays unfinished; timer counts are estimates. Completed holds and ended guided phases also retain a separate browser-clock interval when available; it does not verify breathing or time while the device sleeps. Restoring a file is not available yet. Check the download before closing this tab.
Privacy & Data
KNTK does not sell personal data or breathing data.
In this preview, Breath history and personal patterns stay in this browser on this device. No Breath account is connected; this preview does not upload or sync your practice records.
This tab can read its saved Breath data. Current work is not necessarily saved; check the session save status. Browser storage can be cleared or become unavailable.
Export includes this tab’s history, current work, pattern draft, notes and saved data the browser can read. Keep the file private or share it only by choice. Unfinished work stays unfinished; a recovery copy cannot yet be restored in the app.
In-app deletion and account connect/disconnect are not available in this preview. Privacy and data controls will not require Breath KNTK+.