About the Breathing Exercise Timer
Slow, steady breathing is one of the simplest ways to feel calmer. This guided timer shows a circle that grows as you breathe in and shrinks as you breathe out, with a word and a countdown so you always know what to do. Choose a pattern: box breathing with four equal parts, 4-7-8 with a long out-breath, coherent breathing at about six breaths a minute, a slow exhale pattern or a gentle triangle. Pick a session length from one to ten minutes and press Start. It works on phones and computers with no sign-up. It is meant for relaxation, not as medical treatment, and you should stop if you feel dizzy.
Updated October 2026
How to use the Breathing Exercise Timer
- 1Choose a breathing pattern.
- 2Choose how long you want to practise.
- 3Sit comfortably and press Start.
- 4Breathe in as the circle grows, out as it shrinks, and hold when it stays still.
- 5Stop at any time, or let the timer finish.
How to get the most from it
Sit upright with your feet on the floor, or lie down if you prefer. Let your belly rise as you breathe in rather than lifting your shoulders. Breathe gently, with the air flowing smoothly rather than being forced, and do not strain at the holds. If a hold feels hard, use a shorter pattern such as coherent breathing, which has no holds at all.
Do not worry if your mind wanders. Notice it, and bring your attention back to the circle. That small act of returning is part of the practice.
Choosing a pattern
- Box breathing (4-4-4-4): for focus and steadiness before a task.
- 4-7-8: for winding down at night.
- Coherent breathing (5-5): for a calm baseline, about six breaths a minute.
- Slow exhale (4-6): the easiest way to lengthen the out-breath.
- Triangle (4-4-4): a good first pattern for beginners.
Related tools
Add a soft background with the Noise Generator, set a short focus break with the Pomodoro Timer, or plan your rest with the Sleep Calculator. The Max Heart Rate Calculator and the Online Stopwatch are useful if you also exercise. If you feel unwell, stop and see a doctor.
Features
- Five breathing patterns
- Animated circle that follows the breath
- Clear words and countdown for each step
- Sessions of 1 to 10 minutes
- Time left shown
- No sign-up, works on phones
- Gentle, plain design
Frequently asked questions
What is box breathing?
A pattern of four equal parts: breathe in for four seconds, hold for four, breathe out for four, hold for four. It is used to feel steady and focused.
What is 4-7-8 breathing?
Breathe in through the nose for four seconds, hold for seven and breathe out slowly through the mouth for eight. The long out-breath is calming for many people.
How often should I practise?
A few minutes once or twice a day is a good start, for example in the morning, before a stressful event or before bed.
Can breathing exercises help with anxiety?
Slow breathing can help some people feel calmer in the moment. It is not a replacement for professional help. If anxiety affects your daily life, talk to a doctor or a counsellor.
Why do I feel dizzy?
Breathing too deeply or too fast can change the balance of gases in the blood. Breathe gently, not as deeply as you can, and stop if you feel dizzy.
Should I breathe through the nose?
Many people find nose breathing in and mouth or nose breathing out comfortable. Choose what is comfortable for you.
Does the timer need sound?
No. It is silent and works with the screen only, so it is good in a quiet room or at work.