Free guided breathing exercise timer with visual breath cues. Practice 4-7-8, box breathing, coherent breathing, and more. Reduce stress and improve focus instantly. No signup needed.
The Breathing Exercise Timer is a guided breathwork tool designed to help you practice controlled breathing techniques for stress relief, improved focus, and better sleep. Breathing exercises have been scientifically proven to activate the parasympathetic nervous system, lower heart rate, and reduce anxiety. Our timer provides visual cues that expand and contract in sync with your breathing, making it easy to follow along even with your eyes closed.
The 4-7-8 technique, developed by Dr. Andrew Weil, involves inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. This pattern is designed to reduce anxiety and help you fall asleep faster by activating the parasympathetic nervous system.
Box breathing (also called square breathing or 4-4-4-4) is a technique used by Navy SEALs and athletes. You inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4. It is excellent for stress management and improving focus under pressure.
No. The Breathing Exercise Timer is completely free and works instantly in your browser with no signup required.
Yes, once the page is loaded, the timer runs entirely in your browser using JavaScript — no internet connection is needed during your session.
If you are new to breathwork, start with Equal Breathing (4-4-4) or Box Breathing. These are easier to follow. Once comfortable, try the 4-7-8 Relax pattern for deeper relaxation.