A guided breathing exercise timer for calm and focus
This breathing exercise timer paces your breath with a softly growing and shrinking circle (or a dot travelling round a square) and a clear countdown for every phase. Choose box breathing (in 4, hold 4, out 4, hold 4), the 4-7-8 relaxing breath, coherent breathing at about 5.5 breaths a minute, the physiological sigh (two inhales and a long exhale), or set your own timings.
Run it for a number of rounds or minutes, add optional soft sound cues so you can close your eyes, and see a simple log of your recent sessions. If your device asks for reduced motion, the timer starts in a calm text-only mode. Everything runs in your browser; the log stays on this device.
Slow breathing is widely used to relax, but it is not a treatment for any condition. This page is informational, not medical advice.
How to use the Breathing Exercise Timer
- Choose a Pattern. For Custom, enter the inhale, hold, exhale and second hold in seconds (holds can be 0).
- Set Stop after — for example 6 rounds or 5 minutes.
- Pick a Guide: growing circle, dot around a square, or text only. Tick Soft sound cues to hear a gentle tone at each change.
- Sit or lie comfortably, press Start and follow the guide. Press Pause (or the space bar) whenever you need.
- When the session ends it appears in the Session log.
Breathing Exercise Timer features
Five patterns
Box, 4-7-8, coherent (resonance) breathing, physiological sigh and fully custom timings with the breaths-per-minute rate shown.
Three guides
A circle that fills on the in-breath and empties on the out-breath, a dot tracing a square for box breathing, or large text and a countdown.
Reduced-motion friendly
Respects the system “reduce motion” setting by starting in text-only mode; you can switch guides at any time.
Soft sound cues
A short, quiet tone at each phase — higher for breathing in, lower for breathing out — generated with Web Audio.
Rounds or minutes
End after a set number of cycles or a set time, with a pause that does not lose your place.
Private session log
Date, pattern, duration and rounds for your last sessions, stored only in your browser.
The breathing patterns explained
Long exhales relative to inhales are generally considered calming, and many people find 5–6 breaths per minute comfortable after a little practice. If a pattern feels like a strain, shorten it with the custom option — for example in 3, out 5 — and build up gradually.
| Pattern | Timing | Breaths per minute | Often used for |
|---|---|---|---|
| Box breathing | In 4 · hold 4 · out 4 · hold 4 | 3.75 | Steadying focus under pressure |
| 4-7-8 | In 4 · hold 7 · out 8 | about 3.2 | Winding down before sleep |
| Coherent breathing | In 5.5 · out 5.5 | about 5.5 | Daily practice; often linked with heart-rate variability |
| Physiological sigh | In 2 · top-up in 1 · out 6 | about 6.7 | A quick reset when tense |
Tips for practice
- Breathe in through the nose if you can, filling the belly first, and let the out-breath be slow and relaxed rather than forced.
- Keep holds gentle: relax the throat and shoulders rather than clamping. Skip holds altogether if they make you uncomfortable.
- Start with 2–5 minutes once or twice a day. Consistency matters more than length.
- Pair a short session with your work breaks — the posture and break reminder can prompt you — or with focus blocks from the pomodoro timer.
- For a wind-down routine, try 4-7-8 breathing in bed and see the sleep calculator for bedtimes.
Breathing Exercise Timer FAQ
How do I do box breathing?
Breathe in for 4 seconds, hold for 4, breathe out for 4 and hold for 4, then repeat. Choose Box breathing in this breathing exercise timer and follow the dot around the square or the circle.
What is the 4-7-8 breathing technique?
You breathe in quietly for 4 seconds, hold the breath for 7 and breathe out slowly for 8. It is popular for relaxing before sleep. Beginners can shorten the counts while keeping the same proportions with the custom option.
What is a physiological sigh?
Two inhales through the nose — a normal breath followed by a short top-up — then a long, slow exhale through the mouth. It is a quick way many people use to release tension.
Can breathing exercises make me dizzy?
Yes, if you breathe too deeply or too fast, or hold for too long. Slow down, breathe more gently, and stop if you feel light-headed. People with heart or lung conditions or who are pregnant should ask a doctor before practising long holds.
Why is there a text-only mode?
Some people find moving animations distracting or uncomfortable. If your device is set to reduce motion, the timer starts with text only; you can switch the guide at any time.
Does the timer keep running in the background?
Timing is based on the clock, so it stays accurate, but browsers slow down background tabs, so sound cues may be late if you switch away. Keep the tab visible for the best experience.