About the Breathing Exercise Timer
Our free online breathing timer guides you through proven breathing techniques used for relaxation, stress relief, and focus. Watch the circle expand and contract as you breathe, with gentle prompts to inhale, hold, and exhale.
Breathing Techniques
- Box Breathing (4-4-4-4) - Also called square breathing or tactical breathing. Used by Navy SEALs and first responders for stress management. Inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds.
- 4-7-8 Breathing - Dr. Andrew Weil's relaxing breath technique. Inhale 4 seconds, hold 7 seconds, exhale 8 seconds. Excellent for falling asleep and reducing anxiety.
- Deep Calm (4-6-8) - Extended exhale breathing for deep relaxation. Longer exhales activate the parasympathetic nervous system.
- Energizing (4-0-4) - Quick rhythmic breathing to increase alertness and energy. No breath holding for a more dynamic practice.
Benefits of Breathing Exercises
- Reduce stress and anxiety - Activates the body's relaxation response
- Lower blood pressure - Slow, deep breathing helps calm the cardiovascular system
- Improve focus - Controlled breathing increases oxygen to the brain
- Better sleep - The 4-7-8 technique is particularly effective for insomnia
- Manage panic attacks - Box breathing helps regain control during anxiety
- Enhance meditation - Breath awareness is fundamental to mindfulness
How to Use
- Choose a breathing pattern (Box Breathing is great for beginners)
- Set the number of breathing cycles (5-10 recommended)
- Click Start and follow the visual circle and prompts
- Breathe in as the circle expands, out as it contracts
- The timer will alert you when your session is complete
Perfect For
- Meditation and mindfulness - Use as a guided breathing warm-up
- Before bed - Wind down with 4-7-8 breathing for better sleep
- Stress relief - Take a breathing break during work
- Anxiety management - Box breathing for grounding
- Pre-workout - Energizing breaths to prepare for exercise
- Focus sessions - Clear your mind before deep work