Free breathing timer
Breathing timer
A free breathing timer with a guided circle that grows as you breathe in, rests on holds, and shrinks as you breathe out. Choose box breathing, 4-7-8, coherent breathing, the physiological sigh, Anulom Vilom, or Bhramari, set your rounds, and press start.
Free, no sign-up ·
5 rounds · 1:20
Which breathing pattern should I use?
For quick relief, use the physiological sigh or 4-7-8 breathing, since both have a long exhale. For a steady practice with no holds, use coherent breathing. Box breathing suits moments when you want structure, and Anulom Vilom and Bhramari are classic yoga pranayama for settling before meditation or sleep.
| Pattern | Rhythm (seconds) | One round | Best for |
|---|---|---|---|
| Box breathing | 4-4-4-4 | 16 seconds | A quick, structured reset before a meeting or after hard news |
| 4-7-8 breathing | 4-7-8 | 19 seconds | Winding down in the evening with a long, slow exhale |
| Coherent breathing | 5.5 in, 5.5 out | 11 seconds | A longer, steady practice with no breath holds |
| Physiological sigh | 2 + 1 in, 6 out | 9 seconds | Fast relief when you feel tense, with no holds |
| Anulom Vilom | 4 out, 4 in, each side | 16 seconds | Settling a busy mind before meditation or sleep |
| Bhramari | 4 in, 6 hum | 12 seconds | Quieting mental noise when counting feels like too much |
How to use the breathing timer
- Pick a breathing pattern and the number of rounds. The total time shows under the circle.
- Press Start. Breathe in as the circle grows, hold while it stays still, and breathe out as it shrinks.
- Follow the countdown and any cue under the circle, such as which nostril to use.
- A soft bell rings at the end. Sit for a few normal breaths before you get up.
Breathe safely
Breathe gently and never strain. If you feel dizzy, tingly, or short of breath, stop and breathe normally. Breathing exercises can help you relax, but they are not a treatment for any medical or mental health condition.
Frequently asked questions
Which breathing exercise is best for anxiety?
For quick relief, try the physiological sigh or 4-7-8 breathing. Both use a long exhale, which is linked with a calmer heart rate. For a steadier 5 to 10 minute practice, use coherent breathing. If anxiety is strong or doesn't ease, talk with a doctor or counselor.
How long should I do breathing exercises?
One to five minutes is enough for most people. In a 2023 study, 5 minutes of breathwork a day improved mood over a month, so a short daily habit matters more than long sessions.
Does the breathing timer make any sound?
Only a soft bell when the session ends. The circle and the countdown guide each breath, so you can use it in a quiet room or a meeting.
Do I need an app or an account?
No. The timer runs in your browser on a phone or computer, and nothing you do is saved. On most phones the screen stays awake while a session runs.
Is it safe to hold my breath?
Short, gentle holds are fine for most healthy adults. Skip the holds if you are pregnant, have a heart or lung condition, or have panic attacks, and stop if you feel dizzy. Coherent breathing and the physiological sigh have no holds.
Sources
- Balban MY, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 2023.
- Zaccaro A, et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 2018.
- Lehrer PM, Gevirtz R. Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology, 2014.
- Kuppusamy M, et al. Effects of Bhramari Pranayama on health: a systematic review. Journal of Traditional and Complementary Medicine, 2018.