Breathing Exercise Timer
Guided breathing with an expanding circle — 4-7-8, box and coherent patterns.
The Breathing Exercise Timer guides slow breathing with an animated circle that expands as you inhale, holds, and contracts as you exhale — following classic patterns: 4-7-8 calming, box breathing (4-4-4-4) for focus, coherent 5-5 for balance, and a gentler 4-2-6.
Slow breathing is one of the best-supported instant stress tools: long exhalations activate the parasympathetic nervous system, lowering heart rate within minutes. That is why 4-7-8 (inhale 4, hold 7, exhale 8) is prescribed before sleep and box breathing is taught to athletes and operators before high-pressure moments.
Watch the circle, not the counter — that is the point of the visual. A session counter tracks completed cycles. Nothing is recorded; the timer runs entirely in your browser.
Breathe in
4s
Slow breathing activates the parasympathetic nervous system — a few minutes can lower heart rate and stress. Not medical advice; stop if you feel dizzy.
How to use the Breathing Exercise Timer
- Choose a pattern: 4-7-8, Box, Coherent or Relaxing.
- Press Start and follow the circle.
- Breathe in as it grows, hold, breathe out as it shrinks.
- Continue for several cycles (5–10 minutes works).
- Pause any time; the cycle counter tracks your session.
Frequently asked questions
What is 4-7-8 breathing?
Inhale through the nose for 4 seconds, hold for 7, exhale slowly through the mouth for 8. The long exhale drives the relaxation response — the pattern is famous for helping people fall asleep.
What is box breathing?
Inhale 4, hold 4, exhale 4, hold 4 — four equal sides like a box. Used by military operators and athletes for focus under stress, it is simple to remember and easy to do anywhere.
Is deep breathing always safe?
For most people, yes — but hyperventilation-style fast breathing is different from slow patterns like these. If you feel dizzy or lightheaded, stop and breathe normally; consult a professional if you have respiratory or heart conditions.
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