Breathing Timer

Free Online Breathing Timer for Stress Relief & Relaxation

Our free breathing timer helps you practice scientifically-proven breathing techniques for stress reduction, anxiety relief, and better sleep. Whether you're practicing 4-7-8 breathing, box breathing, or simple deep breathing exercises, this online breath timer provides precise timing with gentle alerts. No app download required - start your breathing practice instantly on any device.

4-7-8 Breathing Timer: The Complete Guide

The 4-7-8 breathing timer is designed specifically for Dr. Andrew Weil's famous relaxation technique, one of the most effective breathing exercises for anxiety, stress, and sleep. This method, based on ancient pranayama yoga practices, has helped millions of people fall asleep faster and manage anxiety naturally.

How to Do 4-7-8 Breathing (Step-by-Step)

Follow these steps to practice 4-7-8 breathing correctly with our timer:

1. Position: Sit or lie down comfortably. Place the tip of your tongue against the ridge behind your upper front teeth. Keep it there throughout the exercise.
2. Exhale completely: Before starting, exhale fully through your mouth, making a "whoosh" sound to empty your lungs.
3. Inhale (4 seconds): Close your mouth and inhale quietly through your nose for 4 seconds. Use our 4-7-8 timer to count precisely.
4. Hold (7 seconds): Hold your breath for 7 seconds. This pause is crucial - it allows oxygen to saturate your bloodstream.
5. Exhale (8 seconds): Exhale completely through your mouth for 8 seconds, making a "whoosh" sound. The extended exhale activates your parasympathetic nervous system.
6. Repeat: This completes one cycle (19 seconds). Repeat for 4-8 cycles, typically 1-3 minutes total.

4-7-8 Breathing Benefits

Research and clinical experience show the 4-7-8 breathing technique provides powerful benefits:

• Falls asleep faster: Dr. Weil calls it a "natural tranquilizer for the nervous system" - many users report falling asleep in under 60 seconds after consistent practice.
• Reduces anxiety instantly: The extended exhale (twice the length of the inhale) triggers the relaxation response within 1-2 minutes.
• Lowers blood pressure: The breath hold allows CO2 to build up slightly, which dilates blood vessels and reduces blood pressure.
• Manages cravings: Use 4-7-8 breathing to overcome food cravings, smoking urges, or emotional impulses.
• Calms anger: Before reacting to frustrating situations, 2-3 cycles of 4-7-8 breathing can prevent regrettable responses.

4-7-8 Breathing Timer Settings

Our free 4-7-8 breathing timer is pre-calculated for optimal practice sessions:

• 1-minute session: 3 complete cycles - perfect for beginners or quick stress relief
• 2-minute session: 6 cycles - standard practice for sleep preparation
• 3-minute session: 9 cycles - deep relaxation and anxiety management
• 5-minute session: 15 cycles - extended practice for maximum benefit

Dr. Weil recommends practicing 4-7-8 breathing twice daily for 4-6 weeks to experience its full sedative effect. With regular use, the technique becomes more powerful over time.

Box Breathing Timer: Navy SEAL Stress Technique

Box breathing (also called square breathing or 4-4-4-4 breathing) is the tactical breathing technique used by Navy SEALs, first responders, and elite athletes to stay calm under extreme pressure. Our box breathing timer helps you practice this powerful method for instant stress relief and enhanced focus.

How to Do Box Breathing (Step-by-Step)

Practice box breathing with these precise steps:

1. Exhale completely: Empty your lungs fully before beginning the first box.
2. Inhale (4 seconds): Breathe in slowly through your nose for exactly 4 seconds. Feel your lungs and belly expand.
3. Hold full (4 seconds): Hold the breath in for 4 seconds. Stay relaxed - don't clench your muscles.
4. Exhale (4 seconds): Release the breath slowly through your mouth or nose for 4 seconds until lungs are empty.
5. Hold empty (4 seconds): Hold with empty lungs for 4 seconds. This "empty hold" is what makes box breathing unique.
6. Repeat: One complete "box" takes 16 seconds. Repeat for 4-5 minutes for full effect.

Visualize tracing a square as you breathe: up (inhale), right (hold), down (exhale), left (hold). This mental image helps maintain the rhythm.

Why Navy SEALs Use Box Breathing

Box breathing became famous through Mark Divine, a retired Navy SEAL commander who taught it to thousands of special operations warriors. SEALs use it because:

• Works under any conditions: Unlike meditation requiring quiet, box breathing works during combat, cold water, or chaos.
• Immediate effect: Reduces heart rate and clears the mind within 2-3 minutes.
• No equipment needed: Can be done anywhere, anytime - in vehicles, before operations, or during stressful situations.
• Improves decision-making: By activating the prefrontal cortex (thinking brain) and calming the amygdala (fear center).
• Builds stress resilience: Regular practice trains the nervous system to handle stress more effectively.

Box Breathing Timer Settings

Our box breathing timer offers preset durations optimized for different needs:

• 2-minute session: 7-8 boxes - quick reset during work or before meetings
• 4-minute session: 15 boxes - standard practice for stress management
• 5-minute session: 18-19 boxes - deep calming before important events
• 10-minute session: 37+ boxes - extended practice for anxiety disorders or building resilience

For advanced practitioners, try increasing to 5-5-5-5 or even 6-6-6-6 patterns. The longer intervals deepen the calming effect but require more practice.

Box Breathing vs 4-7-8 Breathing: Which to Choose?

Both techniques are highly effective, but serve different purposes:

• Choose 4-7-8 for: Sleep, winding down, evening relaxation, managing cravings, bedtime routine
• Choose box breathing for: Staying alert while calm, pre-performance, work stress, daytime anxiety, focus enhancement

The key difference: 4-7-8's extended exhale is more sedating, while box breathing's equal intervals maintain alertness. Many practitioners use box breathing during the day and 4-7-8 at night.

What is a Breathing Timer?

A breathing timer is a specialized countdown tool designed to help you practice timed breathing exercises. Unlike regular timers, our breathing timer includes preset durations specifically calculated for popular breathing techniques like the 4-7-8 pattern (19 seconds per cycle) and box breathing (16 seconds per cycle). This takes the guesswork out of your practice, allowing you to fully relax and focus on your breath.

Why Use a Breathing Timer?

Controlled breathing exercises are one of the fastest ways to activate your parasympathetic nervous system - the body's "rest and digest" response. Studies show that just 5 minutes of deep breathing can reduce cortisol (stress hormone) levels by up to 25%. A breathing timer ensures you practice for the optimal duration to experience these benefits without watching the clock.

Popular Breathing Techniques

• 4-7-8 Breathing: Developed by Dr. Andrew Weil, this technique involves inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. Excellent for sleep and anxiety.
• Box Breathing: Used by Navy SEALs for stress management. Equal parts inhale, hold, exhale, hold - each for 4 seconds. Creates a calming "square" pattern.
• Deep Belly Breathing: Slow, deep breaths that expand your diaphragm. 5 seconds in, 5 seconds out. Perfect for general relaxation.
• 2-1-4-1 Pattern: A gentler pattern ideal for beginners: inhale 2 counts, hold 1, exhale 4, hold 1. The extended exhale triggers relaxation.

Benefits of Regular Breathing Practice

Regular breathing exercises provide numerous scientifically-backed benefits: reduced blood pressure, lower heart rate, decreased anxiety and stress, improved focus and concentration, better sleep quality, and enhanced emotional regulation. Many practitioners report feeling calmer after just one session, with cumulative benefits building over days and weeks of consistent practice.

How to Use This Breathing Timer

Choose a breathing technique from the preset buttons above - each is pre-calculated for the optimal number of breath cycles. Find a comfortable position, either sitting or lying down. Close your eyes and start the timer. Breathe naturally at first, then settle into your chosen pattern. The timer will alert you gently when your session is complete. Start with shorter sessions (2-3 minutes) and gradually increase as your practice develops.

When to Practice Breathing Exercises

The best times for breathing exercises include: first thing in the morning to start your day calm, before stressful events like meetings or presentations, during anxiety or panic moments, before bed to improve sleep quality, during work breaks to reset your focus, and after exercise to aid recovery. Even 60 seconds of controlled breathing can make a noticeable difference in how you feel.

Deep Breathing Timer for Stress Relief

Our deep breathing timer helps you practice diaphragmatic breathing - the foundation of all stress relief techniques. Unlike shallow chest breathing, deep belly breathing activates the vagus nerve and triggers the body's relaxation response. Set the breath timer for 5-10 minutes and focus on expanding your belly (not chest) with each inhale. Deep breathing has been shown in clinical studies to lower blood pressure within minutes and reduce anxiety symptoms by up to 40%.

Breathing Timer for Anxiety and Panic

When anxiety strikes, a breathing exercise timer can be your first line of defense. The 4-7-8 technique is particularly effective for anxiety because the extended exhale (8 counts) activates the parasympathetic nervous system, literally telling your body to calm down. For panic attacks, try box breathing - the equal intervals provide a focusing anchor that interrupts spiraling thoughts. Keep this online breathing timer bookmarked for quick access during stressful moments.

Breathing Timer for Better Sleep

Struggling to fall asleep? A breath timer can help reset your nervous system for sleep. Practice 4-7-8 breathing for 4-8 cycles (about 2-3 minutes) while lying in bed. The combination of extended exhale and breath holding naturally slows your heart rate and signals your body that it's time to rest. Many users report falling asleep faster and experiencing deeper, more restful sleep after just a few nights of practice with our breathing clock.

Quick Breathing Exercises (1-3 Minutes)

Don't have time for a full session? These quick breath timer exercises work in under 3 minutes:

• Physiological Sigh (30 seconds): Double inhale through nose, long exhale through mouth. Repeat 3 times. Fastest stress relief technique according to Stanford research.
• 5-5-5 Breathing (1 minute): 5 seconds in, 5 seconds hold, 5 seconds out. Simple and calming.
• Energizing Breath (2 minutes): Rapid shallow breaths for 30 seconds, then deep breath and hold. Increases alertness naturally.
• Resonance Breathing (3 minutes): 6 breaths per minute (5 seconds in, 5 seconds out). Optimal rhythm for heart rate variability.

Why Use an Online Breathing Timer?

Our free online breathing timer offers advantages over apps: no downloads, no subscriptions, no distracting notifications. Just open your browser and start breathing. The clean interface keeps you focused on your practice, not on navigating app features. Works on any device - phone, tablet, or computer - so you can practice anywhere. Bookmark this breathing timer online for instant access whenever you need to destress.

Breathing Exercises for Focus and Productivity

Before important meetings or creative work, use this breathing timer to sharpen your focus. Box breathing is the go-to technique for Navy SEALs before high-stakes operations - and it works for presentations too. Even 2 minutes of controlled breathing increases blood oxygen levels and activates the prefrontal cortex, improving decision-making and mental clarity. Try pairing breathing exercises with our Pomodoro timer for a productive, focused work session.

Wim Hof Breathing Method

The Wim Hof breathing technique combines controlled hyperventilation with breath retention to increase energy, reduce stress, and strengthen the immune system. Named after the "Iceman" Wim Hof, this powerful method involves 30-40 rapid deep breaths followed by an exhale and breath hold for as long as comfortable, then a recovery breath held for 15 seconds. Use our breathing timer to track your breath retention times - many practitioners work up to 2-3 minute holds. The Wim Hof method has been shown in university studies to allow conscious control of the immune response and reduce inflammation markers. Practice 3 rounds (about 15 minutes total) for maximum benefit.

Pranayama: Ancient Yogic Breathing Techniques

Pranayama is the ancient yogic science of breath control, practiced for thousands of years to enhance physical and mental well-being. Key pranayama techniques you can time with our breath timer include:

• Nadi Shodhana (Alternate Nostril Breathing): Balances left and right brain hemispheres. Close right nostril, inhale left (4 sec), close both (4 sec), exhale right (4 sec), inhale right (4 sec), switch. 5-10 minutes calms the nervous system and improves focus.
• Kapalabhati (Skull-Shining Breath): Rapid forceful exhales with passive inhales. 30-60 breaths per round. Energizing and detoxifying - excellent morning practice.
• Ujjayi (Ocean Breath): Constrict the back of your throat to create a soft oceanic sound during both inhale and exhale. Used in Ashtanga and Vinyasa yoga. 5 seconds in, 5 seconds out.
• Bhramari (Bee Breath): Inhale deeply, then hum like a bee on the exhale. The vibration calms anxiety and improves sleep. Practice 5-10 breaths.

Each pranayama technique serves a different purpose - some energize, others calm. Use our breathing timer to maintain consistent practice duration and track your progress over time.

Coherent Breathing for Heart Rate Variability (HRV)

Coherent breathing (also called resonance breathing) is breathing at a rate of approximately 5-6 breaths per minute - the scientifically optimal rhythm for maximizing heart rate variability (HRV). Higher HRV is associated with better cardiovascular health, emotional regulation, and resilience to stress. The pattern is simple: inhale for 5 seconds, exhale for 5 seconds, with no holds. Use our breathing timer set to 5-10 minutes to practice coherent breathing. Many HRV training devices and apps recommend this technique because it synchronizes heart rate with respiration, creating a "coherent" physiological state that reduces blood pressure and anxiety.

Breathing Timer for Athletes and Sports Performance

Athletes use breath training to improve performance, recovery, and mental focus under pressure. Our breathing timer supports athletic breathing protocols:

• Pre-Competition Calming: Box breathing for 3-5 minutes before events reduces performance anxiety and optimizes arousal levels.
• Recovery Breathing: Slow, deep breathing (6 breaths/minute) after workouts accelerates the shift from sympathetic (fight-or-flight) to parasympathetic recovery mode.
• Breath Hold Training: Swimmers, surfers, and freedivers use timed breath holds to increase CO2 tolerance and lung capacity. Track your holds with our timer.
• Nasal Breathing: Breathing through your nose during exercise (when possible) improves oxygen uptake by 10-20% and filters/warms air. Time your nasal-only breathing sessions.

Elite athletes from runners to martial artists incorporate structured breathing practice. Even 5 minutes of breath work before training can improve focus and reduce injury risk by promoting body awareness.

The Physiological Sigh: Fastest Stress Relief

Discovered by Stanford neuroscientist Dr. Andrew Huberman, the physiological sigh is the fastest evidence-based technique for immediate stress relief. The pattern: take a normal breath in through your nose, then immediately take a second short sniff to fully inflate your lungs, then exhale slowly and completely through your mouth. This double-inhale followed by extended exhale rapidly reduces stress and agitation - often in just 1-3 breaths. Your body naturally does this when crying or before falling asleep. Unlike other techniques requiring minutes of practice, the physiological sigh works almost instantly. Use our breath timer to practice repeated sighs for 1-2 minutes when you need fast relief.

Breathing Exercises for Children and Families

Children can benefit enormously from breathing exercises, helping with anxiety, emotional regulation, and focus in school. Kid-friendly techniques include:

• Balloon Breathing: Pretend your belly is a balloon - breathe in to inflate it, breathe out to deflate. Visual and fun for ages 4+.
• Hot Chocolate Breathing: Breathe in the smell of imaginary hot chocolate (3 sec), blow gently to cool it (3 sec). Repeat 5 times.
• Star Breathing: Trace a star shape - breathe in as you trace up, breathe out as you trace down. Each point = one breath.
• Teddy Bear Breathing: Place a stuffed animal on child's belly. Watch it rise and fall with each breath. Makes belly breathing tangible.

Keep children's breathing sessions short - 1-3 minutes is plenty. Use our breathing timer with gentle alarm sounds. Practice together as a family before bedtime or during stressful moments to build healthy coping habits.

Breathing Timer for Public Speaking and Performance Anxiety

Stage fright and public speaking anxiety affect up to 75% of people. Breathing exercises are the most effective immediate intervention. Before presentations, interviews, or performances, use our breathing timer for a 3-5 minute calming session. The 4-7-8 technique is particularly effective: the extended exhale and breath hold slow your heart rate and reduce the shaky voice and trembling hands that come with adrenaline. Practice box breathing in the minutes before you speak. Even taking 3 slow, deep breaths while walking to the podium can significantly reduce visible nervousness. Regular breathing practice also builds long-term confidence by teaching your body that anxiety can be controlled.

Breathing Timer for Sleep and Insomnia

Breathing exercises for sleep are among the most effective natural remedies for insomnia. Our sleep breathing timer guides you through calming techniques that prepare your body for rest.

Bedtime Breathing Routines

• 4-7-8 technique: 5-minute timer for 4-6 cycles before bed
• Diaphragmatic breathing: 10-minute timer for deep belly breaths
• Body scan with breath: 15-minute timer combining awareness and breathing
• Counting breaths: 10-minute timer counting backwards from 100
• Extended exhale: Inhale 4 counts, exhale 8 counts for drowsiness

Overcoming Sleep Anxiety

Racing thoughts at bedtime respond well to breath focus. Set a 10-minute breathing timer when you get into bed. The rhythmic breathing gives your mind a focal point, interrupting anxious thought spirals. Combine with our sleep timer for audio content that fades as you drift off.

Breathing Timer for Pain Management

Breathing for pain relief is a clinically validated technique used in hospitals, physical therapy, and chronic pain management. Our pain breathing timer supports practices that reduce suffering.

Pain-Relief Breathing Techniques

• Slow breathing: 6 breaths per minute using 10-minute timer
• Breath into pain: Visualize breathing directly into the painful area
• Relaxation response: 20-minute sessions for chronic pain
• Labor breathing: Rhythmic patterns for contractions
• Post-surgical recovery: Gentle deep breathing prevents complications

How Breathing Reduces Pain

Slow, deep breathing activates the parasympathetic nervous system, reducing muscle tension that amplifies pain. It also releases endorphins and redirects attention away from pain signals. Use our meditation timer alongside breathing for comprehensive pain management practice.

Breathing Timer for Workplace Stress

Office breathing exercises provide discreet stress relief during busy workdays. Our work breathing timer fits calming practices into breaks and transitions.

Desk-Friendly Breathing Sessions

• Meeting prep: 2-minute box breathing before stressful calls
• Lunch break reset: 10-minute breathing session
• Email overwhelm: 3-minute timer for quick calm
• End-of-day transition: 5-minute breathing before commute
• Micro-breaks: 1-minute breathing between tasks

Building a Work Breathing Habit

Schedule breathing breaks like meetings. Set reminders for 5-minute sessions at 10am, 2pm, and before leaving. These brief practices prevent stress accumulation and improve decision-making. Combine with our Pomodoro timer for structured work-break cycles.

Breathing Timer for Anger Management

Breathing for anger control interrupts the fight-or-flight response before you say or do something regrettable. Our anger breathing timer provides a structured pause for emotional regulation.

Cooling Down Techniques

• Count to 10 with breath: One breath per count using 1-minute timer
• Extended exhale: Longer exhales activate calming response
• Box breathing: 4-minute timer for full reset
• Physiological sigh: Double inhale, long exhale for instant relief
• Walking and breathing: 10-minute walk with breath focus

The 90-Second Rule

Neuroscience shows that the chemical surge of anger lasts only 90 seconds. Set a 2-minute breathing timer when you feel anger rising. If you can breathe through those 90 seconds without reacting, the intensity naturally diminishes. This pause prevents conflicts and preserves relationships.

Breathing Timer for Pregnancy and Labor

Pregnancy breathing exercises prepare expectant mothers for labor and reduce prenatal anxiety. Our labor breathing timer supports various stages of childbirth.

Prenatal Breathing Practice

• Daily relaxation: 15-minute timer for pregnancy stress relief
• Sleep preparation: 10-minute 4-7-8 breathing for better rest
• Contraction timing: Breathe through waves using contraction timer
• Pushing phase: Coordinated breath-holds during delivery
• Postpartum recovery: Gentle breathing for healing and bonding

Labor Breathing Patterns

During early labor, use slow breathing—inhale for 4 counts, exhale for 6. As contractions intensify, switch to quicker "hee-hee-hoo" patterns. Our timer helps partners coach breathing rhythms. Practice daily in the third trimester so patterns become automatic during labor.

Breathing Timer for PTSD and Trauma Recovery

Breathing exercises for PTSD help regulate the hypervigilant nervous system common after trauma. Our trauma-informed breathing timer supports gentle, safe practices for recovery.

Grounding Breath Techniques

• 5-5-5 breathing: Gentle pattern—inhale 5, hold 5, exhale 5
• Feet-on-floor breathing: 5-minute timer with grounding awareness
• Safe place visualization: 10-minute timer combining imagery and breath
• Bilateral breathing: Alternate nostril for nervous system balance
• Container exercise: Breathe difficult feelings into imaginary container

Trauma-Sensitive Practice

Start with short sessions—even 2 minutes is beneficial. Avoid breath holds if they trigger panic. Keep eyes open if closing them feels unsafe. Always maintain sense of control—you can stop anytime. These practices complement professional trauma therapy and build window of tolerance over time.