Breathwork, seated meditation, and pelvic-floor training, each set up as a timed session. A soft Thai gong marks every phase change, so your eyes can stay closed and your attention can stay on the breath. Pick a practice, set the phone down, and press start.
Three rounds of ~30 power breaths into a lengthening breath hold (60s, 90s, 120s), each followed by a 15-second recovery hold. Sit or lie down somewhere safe — never in or near water, or while driving. Hold each retention only as long as it stays comfortable; extend the holds in the editor to match your own pace.
Alternate-nostril breathing at a calming 4-4-6 ratio: inhale four, hold four, exhale six, switching sides each half-cycle. Close one nostril with the thumb, the other with the ring finger, and follow the gong. Reset the ratio in the editor to fit your own breath.
The twelve-minute Kirtan Kriya: chant Saa Taa Naa Maa aloud, then whispered, then silently, then back out. Touch thumb to index, middle, ring, and little finger with each syllable. The gong marks each phase change.
A 15-minute container for practitioners who have learned Shambhavi Mahamudra Kriya through Isha: preparation, guided breathing, the kriya, and closing stillness. This timer marks the phases — it does not teach the technique. Learn it from a qualified Isha program first.
Most breathing and meditation practices are built on counts and phases: so many breaths before a retention, so many minutes chanting before you fall silent. Track that in your head and part of your attention is always counting instead of breathing. Glance at a clock and the stillness breaks.
A timer takes the counting back. Set the phases once and every change is announced with a soft gong, so you can close your eyes and let the session run itself. Retentions last their full length, silent stretches don’t end early because you lost the count, and you come out when the sound tells you to — not when restlessness decides for you.
The breathwork sessions cover the two most-searched techniques: a three-round Wim Hof-style sequence of power breaths into lengthening retentions, and a Nadi Shodhana alternate-nostril pranayama cycle with an extended exhale. The meditation sessions time two structured practices — the twelve-minute Kirtan Kriya chant, and a fifteen-minute container for the Shambhavi Mahamudra Kriya. A Kegel timer rounds it out with a steady squeeze-and-release cadence for pelvic-floor training.
Every session uses a soft Thai gong rather than the default beeps, and every duration is a starting point — open any practice in the editor to lengthen a hold, add rounds, or slow the pace to your own breath. Stretching and yin yoga have dedicated hubs of their own; the FAQ below links straight to them.
Breathing pacing is personal — a four-second inhale is comfortable for one person and rushed for another. The durations here are sized to common teaching ratios, but treat them as a frame, not a rule. If a phase keeps ending mid-breath, open the session in the editor and adjust the interval until the timing disappears and only the breath is left.
The same goes for the meditations: twelve minutes of Kirtan Kriya and fifteen of Shambhavi are the conventional lengths, but the structure matters more than the exact minutes. Set the durations once to fit your practice and the timer holds them every time.
Wim Hof-style breathing causes light-headedness by design, and breath retentions can bring on a brief blackout. Always practice sitting or lying down, and never in or near water, in a bath, or while driving. If you feel unwell, stop and breathe normally. These timers mark the phases of practices you already know how to do — they are not a substitute for proper instruction, and Shambhavi Mahamudra in particular must be learned from a qualified Isha program before you use a timer to pace it.
Calisthenics circuits, intervals, and ladders that need nothing but a bit of floor.
Swings, get-ups, and complexes built around a single kettlebell.
Skipping rounds, footwork drills, and mixed circuits built around a single rope.
Stretching, mobility flows, and yin-style holds you can run on a mat anywhere.
Sun salutations, vinyasa rounds, balance flows, and long restorative holds.
Walk-run intervals progressing over nine weeks. Build to a 5K from zero.
Two workouts performed aboard the International Space Station, transcribed from an astronaut's notebook.
The full Seconds experience — on iPhone, Apple Watch, and Android.