Nothing quite right? Make your own rhythm.
Set the inhale, hold and exhale anywhere from 0 to 15 seconds, and save it under a name you'll recognise.
A few breaths.
A big difference.
Your breath affects both body and mind. Give it a moment and see for yourself.
The perfect breath
5.5 s in, 5.5 s out
Ready
Free, no ads
Every session is free. No card, no trial that runs out.
Swedish and English
A male or female guide voice in both languages.
Works on your phone
Add it to your home screen on iPhone or Android, or use it on your computer.
How do you feel right now?
Pick one and see the session made for it. More exercises are waiting inside the app.
Stress Release
Box breathing: in, hold, out, hold, four seconds each. An even count that gives a racing mind something steady to follow.
Gentle Sleep
A six second exhale after a four second inhale, with no holds. The long breath out helps the body wind down for sleep.
Fire Önd
Two quick breaths in through the nose and one out through the mouth, in three rounds with a breath hold in between. A strong wake-up for body and mind.
Watch, listen, or both.
Follow the breath with your eyes in the view you like, or close them and let the voice guide tell you when to breathe in, hold and let go. You choose what's on.
Breath
Circle
Wave
Voice guide
Female or male, in English or Swedish
Soundscapes: your own mix of calm
A space for just listening, no breathing required. Combine rain, waves, birdsong or a crackling fire with music and binaural beats, set the volume of each sound, and add a timer that slowly fades it all out.
Önd, for when you want to go deeper
Önd is circular breathing in rounds: deep breaths in a steady flow with no pause, then you breathe out and hold for as long as feels right. Each round ends with a moment to settle into your body and notice how you feel. You choose the pace, how many breaths and how many rounds. The app counts for you, times the hold and remembers your best.
Why it's good for you
A clearer head
Many people feel more awake and focused right after a session. A natural lift, no coffee needed.
Calm under pressure
The hold trains you to stay with discomfort without tensing up. That steadiness carries over into everyday stress.
Deep rest afterwards
Each session ends with recovery and stillness, so your body settles somewhere calmer than where you started.
Choose your pace, breaths and rounds
Deep breaths, counted for you
Breathe out and hold.
Settle into your body and notice the effect.
A little more, every day
Progress, if you want it
Minutes, streaks and a monthly goal. Ignore them if you'd rather not keep score.
A word for the day
Each morning opens with a short thought to carry with you.
Made in the spirit of GrowingMan
GrowingApp is built on the spirit of GrowingMan, a year long program for men's emotional growth.
Read about the programQuestions
Is GrowingApp really free?
Yes. All content and every feature is free, with no ads and no credit card. You only need a free account.
Do I need an account?
You can try a few breaths on this page without one. A free account unlocks everything in the app.
Does it work on iPhone and Android?
Yes. GrowingApp runs in the browser on phones, tablets and computers. Add it to your home screen and it opens like any other app.
Which languages and voices are there?
Swedish and English, each with a male and a female guide voice. You can also turn the voice off and breathe in silence.
Is breathwork safe?
Yes. Calm guided breathing is gentle. Önd and Fire Önd are more intense: sit or lie down, and never practise them in or near water or while driving. If you feel unpleasantly dizzy, stop and breathe normally. GrowingApp is not a substitute for medical advice. If you are pregnant, or have heart or circulatory disease, high blood pressure, epilepsy, asthma or any other serious condition, talk to your doctor before you start.
What happens to my data?
Your sessions are saved to your account so you can follow your progress. You can delete your account and all its data from the settings at any time. Our privacy policy has the details.
Start with one breath.
Free account, free sessions. No ads, no card.
Works on iPhone, Android and desktop. Install it from your browser like an app.