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Sequal App

Breathing & meditation

Build breathing exercises in Sequal — box breathing, 4-7-8 and custom patterns using breathing phases, plus calm sessions with voice cues.

Sequal is great for breathing exercises and meditation. Instead of timing reps, a breathing activity cycles through phases — for example inhale, hold and exhale — each with its own countdown.

How breathing phases work

A breathing pattern is made of phases. Each phase has a label and a duration. One pass through all the phases is one cycle (rep), and you choose how many cycles to do.

For example, box breathing is four equal phases:

| Phase | Duration | | --- | --- | | Inhale | 4s | | Hold | 4s | | Exhale | 4s | | Hold | 4s |

And 4-7-8 breathing:

| Phase | Duration | | --- | --- | | Inhale | 4s | | Hold | 7s | | Exhale | 8s |

Build a breathing exercise

  1. Create an activity

    Tap + → Activity. A breathing exercise is built as an activity with phases.

  2. Add breathing phases

    Turn on breathing phases and add each phase — Inhale, Hold, Exhale (and a second Hold for box breathing).

  3. Set phase durations

    Enter the seconds for each phase. Sequal shows a per-phase countdown while you breathe.

  4. Set the number of cycles

    Choose how many cycles to repeat — for example 10 rounds of box breathing.

  5. Add voice cues and play

    Add spoken cues so you can keep your eyes closed, then press play.

Prefer a paced rhythm instead of fixed phases? Use a Cadence activity with a calm BPM to guide slow, even breaths.

Ideas

  • A 5-minute box-breathing wind-down before bed.
  • A morning 4-7-8 routine to start the day calm.
  • A meditation sequence: a short breathing activity, a spoken announcement, then a quiet timed break.