Breathing Exercise Timer
Select a technique and follow the animated circle. Breathe in when it expands, hold when it pulses, breathe out when it contracts.
How to Use This Timer
Follow the circle animation: expand = inhale through your nose, pulse = hold your breath gently, contract = exhale slowly. Each cycle takes one full breath. Start with 5 cycles and build up over time.
4-7-8 Breathing
Inhale 4s, hold 7s, exhale 8s. Popularized by Dr. Andrew Weil. Best for: falling asleep, acute anxiety. Read the full guide →
Box Breathing
Inhale 4s, hold 4s, exhale 4s, hold 4s. Used by Navy SEALs for stress control. Best for: pre-event nerves, focus, stress recovery. Read the full guide →
Coherent Breathing
Inhale 5.5s, exhale 5.5s. Maximizes heart rate variability. Best for: building long-term stress resilience, daily practice. Read the full guide →