How to Use Halto's 5-20-5 Breathing Feature: Step-by-Step Tutorial

Last updated: December 2025 | Reading time: 7 minutes

The 5-20-5 breathing technique is the core of Halto. Master this, and you'll have a powerful tool for breaking urges whenever they arise.

This tutorial walks you through exactly how to use the breathing feature for maximum effectiveness.

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The 5-20-5 Pattern Explained

The numbers represent seconds:

• 5 seconds inhale
• 20 seconds hold (varies by level)
• 5 seconds exhale

Total cycle: 30 seconds (at Level 4)

The hold phase is the critical component. During the breath hold, CO2 builds up in your blood, which triggers parasympathetic activation—your body's "calm down" response.

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Starting a Breathing Session

Step 1: Open the App

Tap the Halto icon on your home screen. The app opens to the Home tab.

Step 2: Tap "Start Session"

The large button in the center of the home screen. This takes you to the session setup.

Step 3: Select Your Level

You'll see your available levels:

• Levels 1-3 are free
• Levels 4-10 require PRO

If you're new: Start with Level 1 (5-second hold) If you've practiced: Choose your current working level

Step 4: Begin the Session

Tap "Start" to begin. The breathing guide will appear.

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The Breathing Interface

When a session starts, you'll see:

The Liquid Capsule

A visual representation of your breath:

• Filling up during inhale
• Full during hold
• Emptying during exhale

Watch this animation to pace your breathing.

Phase Indicator

Text showing your current phase:

• "INHALE"
• "HOLD"
• "EXHALE"

Timer

Countdown showing seconds remaining in the current phase.

Progress Bar

Shows how far you are through the session (reps and groups completed).

Haptic Feedback

Your phone vibrates in patterns matching each phase:

• Ascending pattern during inhale
• Steady pressure during hold
• Releasing pattern during exhale

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Proper Breathing Technique

Inhale Phase (5 seconds)

Do:

• Breathe through your nose
• Fill your belly first, then chest (diaphragmatic breathing)
• Keep it smooth and controlled
• Match the capsule filling animation

Don't:

• Breathe through your mouth
• Only fill your chest (shallow breathing)
• Rush or gasp
• Tense your shoulders

How to do diaphragmatic breathing:

1. Place one hand on your belly
2. As you inhale, your belly should push out first
3. Then your chest expands
4. Your hand on your belly moves before your chest does

Hold Phase (varies by level)

Do:

• Relax your body completely
• Keep your throat open (don't "lock" the breath)
• Soften your shoulders
• Focus on staying calm, not on discomfort
• Close your eyes if it helps

Don't:

• Tense up your muscles
• Clench your throat
• Hold your breath "hard"
• Panic if it feels uncomfortable
• Break the hold early (unless you must)

The key insight: Holding your breath should feel like pausing, not straining. Tension makes it harder and reduces the effectiveness.

Exhale Phase (5 seconds)

Do:

• Breathe out through your mouth
• Controlled, steady release
• Empty your lungs completely
• Match the capsule emptying animation

Don't:

• Rush the exhale
• Leave air in your lungs
• Let it all out in a burst
• Inhale again before the phase ends

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Session Structure

Reps

One rep = one complete inhale-hold-exhale cycle.

A typical session has multiple reps per group.

Groups

A group = a set of reps followed by a rest period.

Sessions usually have multiple groups.

Rest Periods

Between groups, you get a rest screen:

• Breathe normally
• Timer shows rest remaining
• Tap to continue when ready

Use this time to:

• Relax
• Assess how you're feeling
• Prepare for the next group

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Using the Features During a Session

Pausing

Need to pause? Tap the pause button.

• Timer stops
• You can resume when ready
• Helpful if interrupted

Adjusting

If the level feels too hard:

• Finish the current session
• Choose a lower level next time
• No shame in dropping down

Emergency Exit

Need to stop completely? Tap the X or back button.

• Session ends
• You can start fresh later

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Maximizing Effectiveness

Before a Session

Best practices:

• Quiet environment (if possible)
• Seated position (most stable)
• Phone in hand or on surface in view
• Mentally commit to completing the session

During a Session

Focus points:

• Watch the visual animation OR close your eyes
• Feel the haptic feedback
• Don't think about the urge—focus on the breath
• Stay relaxed, especially during holds

After a Session

What to notice:

• How do you feel compared to before?
• Is the urge still present? Weaker?
• Any physical sensations changed?

Most users notice immediate shift in mental state after completing a cycle.

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Troubleshooting Common Issues

"I can't hold for the full duration"

Solutions:

1. Drop to a lower level
2. Practice the hold without the app (build capacity)
3. Relax more—tension makes holding harder
4. Ensure you're inhaling fully first

"I feel dizzy"

Causes:

• Hyperventilating before the hold
• Holding too tensely
• Not eating recently

Solutions:

• Slower, calmer inhales
• Relax during hold
• Eat something if needed
• Take a break if persistent

"The urge isn't going away"

Solutions:

1. Complete another full cycle
2. Try SOS mode (more intense)
3. Change your environment too
4. The technique reduces intensity—it may not eliminate completely

"I'm not feeling the haptics"

Check:

• Phone not on silent (some settings disable haptics)
• Haptics enabled in Halto settings
• iPhone haptic motor functioning

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Practice Tips

Build Consistency

• Same time each day
• Tied to existing habit (after morning coffee, before bed)
• Even when you don't have urges

Progress Gradually

• Master current level before advancing
• "Mastery" = comfortable completion without strain
• No rush—each level builds capacity

Use Wisely

• Every urge = opportunity to practice
• The more you use it, the more automatic it becomes
• Emergency use (SOS) + preventive use (daily practice)

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Quick Reference

The technique:

1. Inhale through nose, 5 seconds, belly first
2. Hold breath, relaxed (duration varies by level)
3. Exhale through mouth, 5 seconds, empty completely
4. Repeat for full session

Key principles:

• Relax during hold (don't strain)
• Focus on breath, not urge
• Complete full cycles
• Practice consistently

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Related Articles:

• Halto App Complete Beginner's Guide
• Why 20 Seconds? The Neuroscience Explained
• The 5-20-5 Breathing Technique (General)