Free Online Breathing Timer

Calm your mind with animated breathing exercises. Choose a technique, follow the light, and find your rhythm.

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Breathe In
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Why Use a Breathing Timer?

Structured breathing reduces stress, improves focus, and supports better sleep.

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Stress Relief

Activate your parasympathetic nervous system with slow, paced breathing. Just minutes a day can lower cortisol levels.

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Better Focus

Controlled breathing patterns sharpen concentration and mental clarity. Use before meetings, study sessions, or creative work.

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Deep Sleep

The 4-7-8 technique is clinically shown to help you fall asleep faster. Practice it nightly for natural sleep support.

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Energy Boost

Wim Hof breathwork increases oxygen levels and boosts energy. A 3-minute session can replace your afternoon coffee.

Breathing Techniques

Four evidence-based patterns, each designed for a different purpose.

Interval Breathing

4 sec in · 6 sec out

A simple inhale-exhale cycle with a longer exhale to promote relaxation. Perfect for beginners and daily stress management.

Learn about Box Breathing →

Box Breathing

4-4-4-4

Equal parts inhale, hold, exhale, hold. Used by Navy SEALs and first responders to stay calm under pressure.

Learn about Box Breathing →

4-7-8 Breathing

4-7-8

Dr. Andrew Weil's "relaxing breath" — inhale for 4, hold for 7, exhale for 8. A natural tranquilizer for the nervous system.

Learn about 4-7-8 Breathing →

Wim Hof Method

30 deep breaths + retention

Cyclic hyperventilation followed by breath holds. Builds resilience, reduces inflammation, and increases energy.

Learn about Wim Hof Breathing →

Frequently Asked Questions

How long should I practice breathing exercises?
Start with 2-3 minutes daily and gradually increase to 10-20 minutes. Consistency matters more than duration — even 2 minutes of box breathing can reduce stress.
What is the best breathing technique for anxiety?
Box breathing (4-4-4-4) is most effective for acute anxiety. The equal-ratio pattern activates the vagus nerve and shifts your nervous system from fight-or-flight to rest-and-digest.
Can breathing exercises help me sleep?
Yes. The 4-7-8 technique is specifically designed for falling asleep. Practicing it in bed slows your heart rate and prepares your body for rest.
Is it safe to practice Wim Hof breathing?
Always practice Wim Hof breathing while sitting or lying down — never before driving, swimming, or in water. If you feel lightheaded, return to normal breathing.
What does the breathing light mean?
The ring fills as you inhale and empties as you exhale, creating a gentle visual guide. A soft glow pulses with your breath to keep you in rhythm without needing to watch the clock.