Calm your mind with animated breathing exercises. Choose a technique, follow the light, and find your rhythm.
Structured breathing reduces stress, improves focus, and supports better sleep.
Activate your parasympathetic nervous system with slow, paced breathing. Just minutes a day can lower cortisol levels. Studies show that 5 minutes of paced breathing at 6 breaths per minute significantly reduces perceived stress and improves heart rate variability.
Controlled breathing patterns sharpen concentration and mental clarity. Use before meetings, study sessions, or creative work. Box breathing in particular is used by Navy SEALs and elite athletes to maintain peak performance under pressure. A 2-minute session before a task can improve reaction time and decision-making.
The 4-7-8 technique is clinically shown to help you fall asleep faster. Practice it nightly for natural sleep support. Research indicates that slow breathing before bed increases melatonin production and reduces the time it takes to fall asleep by an average of 15 minutes. Use the Sleep preset timer for a guided session.
Wim Hof breathwork increases oxygen levels and boosts energy. A 3-minute session can replace your afternoon coffee. The cyclic hyperventilation pattern temporarily raises blood oxygen saturation and triggers an adrenaline release that sharpens alertness. Use the Morning Boost preset on the timer above.
Getting started takes just 10 seconds. Follow these simple steps.
Pick a technique from the pill selector above the timer: Interval for daily relaxation, Box for acute stress, 4-7-8 for sleep, Wim Hof for energy, Coherent for baseline calm, or Meditation for mindfulness sessions.
Tap the play button to start. The ring fills as you inhale and empties as you exhale. A soft glow pulses with your breath — matching your rhythm without needing to watch a clock.
Click a preset button below the timer to start a recommended session immediately: Quick Calm (2 min Box), Deep Relax (5 min 4-7-8), Morning Boost (3 min Wim Hof), or Wind Down (10 min Interval).
Each technique targets a different need. Here's how to choose the right one.
| Technique | Pattern | Best For | Duration | Difficulty |
|---|---|---|---|---|
| Box Breathing | 4-4-4-4 | Acute stress, anxiety attacks, pre-performance | 2-10 min | Easy |
| 4-7-8 Breathing | 4-7-8 | Falling asleep, evening relaxation | 3-10 min | Medium |
| Wim Hof Method | 30 breaths + holds | Energy boost, resilience training | 3-10 min | Advanced |
| Coherent Breathing | 5-5 | Daily stress management, HRV optimization | 5-20 min | Easy |
| Meditation Timer | Flexible | Mindfulness practice, breath awareness | 5-30 min | Easy |
| Sleep Breathing | 4-7-8 / 5-5 | Insomnia, bedtime wind-down | 5-15 min | Easy |
Four evidence-based patterns, each designed for a different purpose.
A simple inhale-exhale cycle with a longer exhale to promote relaxation. Perfect for beginners and daily stress management.
Try the Interval Timer →Equal parts inhale, hold, exhale, hold. Used by Navy SEALs and first responders to stay calm under pressure.
Learn about Box Breathing →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 →Cyclic hyperventilation followed by breath holds. Builds resilience, reduces inflammation, and increases energy.
Learn about Wim Hof Breathing →