Quick Answer
Pick a preset in the timer below, set how long you want to practice, and let the breathing circle pace your inhale, hold and exhale.
Use Box Breathing for sharp focus under stress, 4-7-8 to wind down for sleep, and Coherent or HRV Resonance for daily nervous system maintenance.
Even one to two minutes is enough to lower your heart rate. Five to ten minutes a day is the sweet spot for long-term benefits.
Breathing Timer
Clinical presets, custom rhythms, voice guide.
Reduce stress and sharpen focus with structured breathwork. Pick a clinical preset or set your own rhythm.
Why use a structured breathing timer?
When you're stressed, breathing turns shallow and fast, which feeds the anxiety loop. A visual and audio timer hands your brain an external anchor and forces a measured rhythm.
That single intervention shifts you from the sympathetic (fight or flight) branch toward the parasympathetic (rest and digest) branch within minutes.
The power of the exhale
Inhalation is tied to the sympathetic system. Exhalation is tied to the parasympathetic system.
Making your exhale longer than your inhale is the fastest biological lever to drop your heart rate, which is why 4-7-8 feels so calming.
Which technique should I use?
| Technique | Pattern | Best for |
|---|---|---|
| Box Breathing | 4 · 4 · 4 · 4 | Sharp focus and grounding under acute stress |
| 4-7-8 Relaxation | 4 · 7 · 8 | Deep relaxation and sleep preparation |
| Coherent Breathing | 6 · 6 | Daily nervous system balance |
| HRV Resonance | 5.5 · 5.5 | Maximising Heart Rate Variability |
| 4-2-4 Focus | 4 · 2 · 4 | Quick centering before a meeting or event |
Posture and setup
- Spine: Sit upright or lie down with a straight spine so your diaphragm can fully expand.
- Shoulders: Drop them away from your ears and relax the jaw.
- Nose: Inhale through the nose to filter and warm the air. Exhale through the nose, or pursed lips for a slower release.
A four-week progressive practice
| Week | Practice |
|---|---|
| Week 1 | 1 minute of Coherent Breathing daily |
| Week 2 | 3 minutes of Box Breathing when stressed |
| Week 3 | 5 minutes of HRV Resonance daily |
| Week 4 | 4-7-8 every night before bed |
Frequently asked questions
Is this breathing timer free?
Yes. The full timer, all presets and custom mode are free to use. No download, no account, just the page.
Can I make a custom rhythm?
Yes. Switch to Custom mode and set your own inhale, hold, exhale and hold-out values in seconds.
Is there a breathing timer for anxiety?
Yes. The 4-7-8 preset is the strongest anxiety tool here. The extended exhale acts as a natural tranquiliser for the nervous system.
What is Box Breathing?
Box (or square) breathing means inhaling, holding, exhaling and holding empty for the same length of time, usually four seconds each.
What is 4-4-4 breathing?
A gentler version of box breathing: inhale four, hold four, exhale four, with no hold at the bottom.
What is 4-4-6 breathing?
Inhale four, hold four, exhale six. The longer exhale targets the vagus nerve and calms you down faster than equal phases.
What is the 4-7-8 method?
Developed by Dr. Andrew Weil. Inhale four, hold seven, exhale eight. Best done seated upright or lying in bed for sleep.
Does 4-7-8 actually work?
Yes. The mechanism is well documented in respiratory psychophysiology: the long exhale activates the parasympathetic system and slows the pacemaker cells in the heart.
Can I do 4-7-8 lying down?
Yes. Lying flat on your back is ideal if you're using it for insomnia or to fall asleep.
How many cycles should I do?
Beginners should start with four cycles per session and build up to eight. The timer handles repetitions automatically inside the duration you set.
Box Breathing or 4-7-8: which is better?
Box breathing is sharper and better for daytime focus. 4-7-8 is softer and better for winding down or sleep.
Should I breathe through my nose or mouth?
Almost always inhale through your nose. Exhale through the nose, or pursed lips if you want a slower release.
Why do I feel dizzy during breathing exercises?
Usually because you're exhaling too hard or too fast and dropping CO2 levels. Slow down, breathe gently and return to normal breathing if it persists.
Why are breath holds so uncomfortable?
The urge to breathe is triggered by CO2 buildup, not low oxygen. Low CO2 tolerance makes holds feel panicky. Practice raises that ceiling over weeks.
How long should I use the timer?
One to two minutes is enough to drop your heart rate. For long-term nervous system retraining, aim for five to ten minutes a day.
Clinical basis
- Vagal tone stimulation: Slow exhalations release acetylcholine, which directly slows heart pacemaker cells.
- Resonance frequency (~0.1 Hz): Coherent and HRV Resonance presets pace you near six breaths per minute, syncing respiratory sinus arrhythmia with blood pressure waves.
- CO2 chemoreceptor adaptation: Brief breath holds expose the brain to mild hypercapnia, gradually raising your physiological resilience to stress.
Safety, contraindications and when to skip breathwork
Structured breathing is generally safe, but extended breath holds and forceful patterns are not appropriate for everyone. If any of the conditions below apply to you, talk to your doctor before starting and avoid breath-hold techniques like Box Breathing and 4-7-8.
Do not use breath-hold or forceful breathing if you have:
- Pregnancy: Avoid long exhales, breath retention and any forceful patterns. Stick to gentle Coherent Breathing only, with your doctor's approval.
- Cardiovascular conditions: Uncontrolled high blood pressure, recent heart attack, arrhythmia or heart failure.
- Respiratory conditions: Severe asthma, COPD or any active respiratory infection. Stop immediately if breathing feels worse.
- Epilepsy or seizure disorders: Hyperventilation and breath holds can lower seizure threshold.
- Recent surgery: Especially abdominal, chest, eye or ear surgery.
- Glaucoma or detached retina: Breath holds raise intraocular pressure.
- Panic disorder or PTSD: Intense breathwork can trigger episodes. Start with a therapist's guidance.
- Children under 12: Should only practice under qualified adult supervision.
Stop the session immediately if you feel:
- Dizziness, lightheadedness or tingling that doesn't pass within a few normal breaths.
- Chest pain, palpitations or shortness of breath.
- Visual disturbances, severe headache or nausea.
- Rising panic or dissociation rather than calm.
Return to normal, relaxed nasal breathing and rest. If symptoms persist, seek medical attention.
General safety rules
- Never practice while driving or operating machinery. Some techniques can briefly alter alertness or cause lightheadedness.
- Don't practice in or near water. Breath holds combined with water are a known cause of shallow water blackout.
- Sit or lie down the first few times you try a new technique so a sudden dizzy spell can't cause a fall.
- Build up slowly. If you're new, start with one to two minutes of Coherent Breathing before trying breath-hold patterns.
Medical disclaimer. This breathing timer and the information on this page are for general wellness and educational purposes only. They are not a substitute for professional medical advice, diagnosis or treatment. Breathwork is not a replacement for prescribed medication, therapy or emergency care. If you have any medical condition, are pregnant, or are unsure whether breathwork is safe for you, consult a qualified healthcare professional before using this tool. If you are experiencing a medical or mental health emergency, contact your local emergency services immediately.
See the full site-wide Disclaimer & Notice for the complete terms that apply to every calculator and tool on dmbio.
