Breathing Timer
Free guided breathing exercises with visual timers. Reduce stress, improve sleep, and boost focus. Choose a technique below.
Guided breathing exercises: Each timer below features a visual circle guide, sound cues, and customized patterns. Just click Start and follow along. No app download needed.
About breathing exercises
Controlled breathing is one of the simplest and most effective ways to manage stress, anxiety, and focus. Techniques like box breathing (used by Navy SEALs) and 4-7-8 breathing (developed by Dr. Andrew Weil) have been shown to activate the parasympathetic nervous system, lower heart rate, and improve mental clarity.
Each breathing timer on this page guides you with a visual display and sound cues. No app downloads needed — just open the page and start breathing.
Frequently asked questions
Which breathing technique should I try first?
Start with box breathing (4-4-4-4). It's the simplest pattern and works for stress, focus, and general calm. If you need help sleeping, try 4-7-8 breathing. For energy, try Wim Hof.
What is box breathing?
Box breathing is a technique where you inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. It's called “box” because each phase is equal — like the sides of a box.
How long should a breathing session last?
Even 2 minutes makes a difference. For deeper benefits, aim for 5-10 minutes. Our timers are pre-configured with the recommended number of rounds for each technique.