Last updated: December 2025 | Reading time: 8 minutes
Welcome to Halto. You've made a great decision.
This guide will walk you through everything you need to know to start using Halto effectively—from your first session to building a consistent practice.
What Is Halto?
Halto is an iOS app that helps you break urges and impulses using a science-based breathing technique called the 5-20-5 method.
The core concept: When an urge hits, you do a 30-second breathing cycle:
- Inhale for 5 seconds
- Hold for 20 seconds
- Exhale for 5 seconds
This interrupts the urge response by activating your parasympathetic nervous system. The 20-second breath hold is the key—it increases CO2 in your blood, which redirects blood flow from arousal centers to your prefrontal cortex (decision-making area).
Result: The urge loses its power. You regain control.
Downloading and Installing
Requirements
- iPhone with iOS 16.0 or later
- Works on iPhone 6s and newer
- About 50MB of storage space
Installation
- Open the App Store on your iPhone
- Search for "Halto"
- Tap "Get" to download
- Open the app once installed
No account required. Your data stays on your device.
Your First Session
Opening the App
When you first open Halto, you'll see the Home screen with:
- Your current level
- A "Start Session" button
- Your progress stats
Starting a Practice Session
- Tap "Start Session" on the home screen
- Choose your level (start with Level 1 if you're new)
- Follow the visual guide:
- The liquid capsule animation shows your breath phase
- Text displays "INHALE," "HOLD," or "EXHALE"
- Timer counts down each phase
During the Session
Inhale Phase (5 seconds):
- Breathe in slowly through your nose
- Fill your belly first, then your chest
- The capsule rises as you inhale
Hold Phase (varies by level):
- Hold your breath completely
- Stay relaxed—don't tense up
- Focus on the timer or close your eyes
- The capsule stays full
Exhale Phase (5 seconds):
- Release slowly through your mouth
- Empty completely
- The capsule descends
Completing a Session
One session = multiple breathing cycles (called "reps" and "groups").
- Rep: One complete inhale-hold-exhale cycle
- Group: A set of reps
- Rest: Short break between groups
After completing all groups, you'll see:
- XP earned
- Energy points gained
- Session summary
Understanding the Level System
Halto has 10 progressive levels. The main difference is the hold duration:
| Level | Hold Duration | Difficulty |
|---|---|---|
| Level 1 | 5 seconds | Beginner |
| Level 2 | 10 seconds | Beginner |
| Level 3 | 15 seconds | Beginner |
| Level 4 | 20 seconds | Intermediate |
| Level 5 | 25 seconds | Intermediate |
| Level 6 | 30 seconds | Intermediate |
| Level 7 | 35 seconds | Advanced |
| Level 8 | 40 seconds | Advanced |
| Level 9 | 50 seconds | Expert |
| Level 10 | 60 seconds | Master |
Levels 1-3: Free for all users Levels 4-10: Require PRO subscription
Why Progress Matters
Longer hold times = stronger effect. As you progress:
- Your breath-holding capacity increases
- The parasympathetic activation becomes stronger
- You can handle more intense urges
- The technique becomes second nature
Recommendation: Master each level before moving up. If you can complete Level 3 comfortably, you're ready for Level 4.
The Four Main Screens
1. Home Tab
Your main hub:
- Current level and progress
- Quick start session button
- Daily streak tracker
- Recent activity
2. SOS Tab
Emergency mode for intense urges:
- One-tap activation
- Immediate haptic feedback
- Rapid breathing guidance
- Use when urges are overwhelming
3. Theory Tab
Educational content:
- The science behind the technique
- Tips for better practice
- Recovery information
- Technique refinements
4. Profile Tab
Your stats and settings:
- Total XP and level
- Energy points
- Practice history
- Settings and preferences
- PRO subscription status
When to Use Halto
Ideal Times
When an urge hits: The primary use case. Feel an urge coming? Open Halto, start a session.
Preventive practice: Daily sessions build your capacity even when you're not feeling urges. Like going to the gym for your brain.
High-risk times: Know your triggers. If evenings are hard, do a session before your typical trigger time.
Stress moments: The technique works for general stress too, not just urges.
Using
SOS mode is for emergencies—when a regular session isn't enough.
When to use SOS:
- Urge is extremely intense
- You're close to relapsing
- Regular breathing isn't cutting it
- You need immediate intervention
How SOS works:
- Intense haptic feedback
- Faster-paced guidance
- Designed to shock your system out of the urge state
Building a Daily Practice
The Minimum Effective Dose
For best results:
- 1 session per day minimum
- Same time each day (builds habit)
- Even when you don't feel urges (builds capacity)
Suggested Routines
Morning routine: Start your day with a session. Sets the tone and builds capacity for the day.
Evening routine: If nighttime is your high-risk period, a session before bed can help.
Trigger-based: Do a session immediately when you feel any urge, no matter how small.
Tracking Progress
Check your Profile tab regularly:
- Watch your XP grow
- Monitor your streak
- Review session history
- Celebrate milestones
Tips for Better Sessions
Breathing Technique
Inhale:
- Through your nose
- Belly first, then chest (diaphragmatic breathing)
- Smooth and controlled
Hold:
- Don't tense your body
- Relax your shoulders
- Keep your throat open (don't "lock" your breath)
- Focus on staying calm
Exhale:
- Through your mouth
- Slow and controlled
- Empty completely
Environment
- Quiet space when possible
- Seated or standing (not lying down initially)
- Eyes open or closed—experiment with what works
Mindset
- Don't fight the urge—redirect it
- Focus on the breath, not the urge
- Trust the process—the technique works
- No judgment—just practice
Common Beginner Questions
"How long until I see results?"
Most users feel immediate relief during the 30-second cycle. The urge-breaking effect is instant.
Long-term benefits (improved baseline control, easier practice) develop over 2-4 weeks of consistent use.
"What if I can't hold for the full time?"
Start with Level 1 (5-second hold). If even that's difficult, don't worry—you'll improve quickly. Just do what you can.
"Should I use it every time I have an urge?"
Yes. Every time. This builds the association: urge → breathing technique → relief.
The more you do it, the more automatic it becomes.
"Does it work for things besides porn urges?"
Yes. The 5-20-5 technique works for:
- General anxiety
- Stress responses
- Anger impulses
- Any fight-or-flight activation
"What's the difference between Free and PRO?"
Free: Levels 1-3, basic progress tracking, SOS mode PRO: Levels 4-10, advanced analytics, additional features
Most beginners get significant value from Free. PRO is for those who want to progress further.
Next Steps
You now know everything you need to get started. Here's your action plan:
- Download Halto if you haven't already
- Complete your first Level 1 session today
- Practice daily for one week
- Progress to Level 2 when Level 1 feels easy
- Explore SOS mode when you have an intense urge
The technique is simple. The key is consistency.
Welcome to Halto. You've got this.
Related Articles:
- [How to Use the Feature](/blog/halto-breathing-tutorial)