Breathing Timer: HRV · BOLT · Wim Hof · 4-7-8

A breathwork and biofeedback app for Garmin. Practice by feel — precise haptic and tone cues keep your eyes closed and focus on your breath. Train CO2 tolerance, nervous system recovery, or hypoxia with lab-grade biometrics on your wrist. Most apps make you watch a screen, breaking your focus — this one cues you through your skin with distinct vibration patterns instead. ◆ Eyes-Closed Guidance: Custom haptic patterns map out inhale, hold, exhale, and empty phases. ◆ Smart Home Screen: Recommends sessions based on your current Garmin Body Battery, stress, and recovery state. ◆ Premium Integration: Saves to Garmin Connect as a FIT activity with graphs, laps, and per-drill metrics — switch off to skip your activity log and Strava. 7 BUILT-IN BREATHING PROGRAMS Cycle through protocols via watch buttons or build up to 8 custom routines via the wizard (phases 0 to 2 min; set holds to 0 to skip). ◆ Resonant 5.5: Coherent breathing to maximize Heart Rate Variability (HRV). ◆ 5-5 Zen: Classic cardiac coherence to balance the nervous system. ◆ 4-6 Calm: Elongated exhales to trigger rapid parasympathetic activation. ◆ 6-2-6 Balance: Eases anxiety, grounds the mind, and sharpens cognitive focus. ◆ Triangular 4-4-4: Equal parts inhale, hold-in, and exhale. ◆ Box 4-4-4-4: Navy SEAL protocol for high-stress control and mental focus. ◆ 4-7-8 Sleep: Dr. Weil's natural nervous system tranquilizer for sleep prep. 8 SPECIALIZED EXERCISES AND TESTS ◆ Guided Breathing: Open practice with visual/haptic pacing and live HR/HRV feedback. ◆ BOLT Test: Measures Body Oxygen Level Test score to track CO2 tolerance. Saves with HR/SpO2. ◆ Max Exhale: Multi-round slow-exhale drill with hands-free auto-advance tracking your personal best. ◆ Buteyko Mini Pauses: Practice 5 to 30 rounds based on Exercise 6 from the Buteyko Clinic. ◆ Wim Hof Method: Paced deep breaths, last-3-breath countdown, tap-to-end retention, and recovery timing. Logs longest hold. ◆ Walking Hypoxic: Altitude training while walking. Hold breath, tap when air-hungry, recover (8 configurable rounds). Saves as a Walking activity. ◆ Walking Hypoxic Advanced: Prime hold + 10-180s low-SpO2 phase. Live screen colors (Red under 80%, Green 80-91%, Amber over 91%) and scores in-zone seconds. ◆ Free Session: Unguided practice with a live biofeedback view of HR, HRV, SpO2, and stress. ADVANCED BIOMETRICS ◆ True HRV (RMSSD): From raw beat-to-beat R-R intervals via an ANT+ or BLE chest strap. No estimates. ◆ RSA Fallback: Peak-to-peak HR per breath for watch-only tracking. Built-in "About HRV" helper. ◆ Zero-Noise Calibration: A 10-second pre-roll captures your baseline before every session. ◆ Delta Comparisons: Color-coded start-vs-end metrics for HR, HRV, respiration, SpO2, and stress vs averages. ◆ SpO2 Safety Alerts: Vibration if blood oxygen drops below your threshold (70-95%) during hypoxia drills. PROGRESS TRACKING ◆ Local History: Stores last 30 sessions, with its own history for every drill type. ◆ Rewards: New Personal Best ribbons and training-state badges (Building, Stable, Peak, Recovery). ◆ On-Wrist Trend Charts: Trend graphs for BOLT, Max Exhale, Buteyko, Wim Hof, Hypoxic, HRV, and stress. ◆ Native Controls: Garmin Save/Resume/Discard menus via the BACK button. CUSTOMIZATION ◆ Fully Adjustable: Fine-tune haptics/tones, phase durations (up to 2 min), and auto-stops (3-30 min, or unlimited). Edit on-watch or via Connect Mobile. ◆ Program Nickname: Rename a saved custom routine from Connect Mobile — sticks to it everywhere, including your Garmin Connect activity title. Not on memory-limited watches. ◆ Device Support: Optimized for 100+ Garmin watches — Fenix, Epix, Forerunner, Venu, Vivoactive, Enduro, Instinct, MARQ, Descent, and Approach. NOTE FOR MEMORY-LIMITED DEVICES: Instinct 2/2S/2X, Crossover, and Descent G1 run the 7 breathing programs only — drills and trend charts need a higher-memory watch.

Fixes menu access on Venu 4, Venu X1, vívoactive 3 Music and vívoactive 6. These watches have no MENU button, and the previous "Tap for menu" fix never worked: a tap starts a session before the app can see it. There's now a Menu card in the home screen cycle. Swipe up or down past the last exercise to reach it, then press START for settings, drills and progress. (Swipe up or down, not sideways — sideways closes the app.) Also: "Custom Program Nickname" in Garmin Connect now says which watches it doesn't work on, instead of silently doing nothing on memory-limited models.