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Free Breathing Timer: Box Breathing, 4-7-8 & More
Breathe in for 4, hold for 4, breathe out for 4, hold for 4. Four equal sides, like a square.
Ready when you are
Breathe in as the circle grows and out as it shrinks. If your mind wanders, that's normal — just come back to the circle.
Done. Sit for a moment and notice your shoulders, your jaw and your breathing.
How do you feel now?
Pick a pattern, press Start, and breathe with the circle: in as it grows, out as it shrinks. It works in your browser with no app or sign-up.
The four patterns
| Pattern | Rhythm | Breaths per minute | Best for |
|---|---|---|---|
| Box breathing | breathe in 4s, hold 4s, breathe out 4s, hold 4s | 3.75 | Steadying yourself before or during a stressful moment. |
| 4-7-8 breathing | breathe in 4s, hold 7s, breathe out 8s | 3.16 | Winding down before sleep. |
| Physiological sigh | breathe in 2s, top up 1s, long breath out 6s | 6.67 | Trying an exhale-focused pattern during an everyday pause. |
| Coherent breathing | breathe in 5.5s, breathe out 5.5s | 5.45 | A longer, gentle practice to settle your whole body. |
Box breathing
Breathe in for 4, hold for 4, breathe out for 4, hold for 4. Four equal sides, like a square. One round takes 16 seconds. If the holds feel uncomfortable, shorten them to 2 or 3 seconds.
4-7-8 breathing
Breathe in through the nose for 4, hold for 7, breathe out slowly through the mouth for 8. One round takes 19 seconds. The long hold can feel like a lot at first. Start with four rounds and skip the hold if you feel lightheaded.
Physiological sigh
Two inhales through the nose — a full breath, then a short top-up — followed by a long, slow exhale through the mouth. One round takes 9 seconds.
Coherent breathing
Breathe in for about 5.5 seconds and out for about 5.5 seconds — roughly five and a half breaths a minute. One round takes 11 seconds.
How to use the timer
- Choose a breathing pattern.
- Pick how long you want to practice and press Start.
- Breathe in as the circle grows, hold while it pauses, and breathe out as it shrinks.
- When the timer ends, sit for a moment and notice how you feel.
Who should be careful
Slow breathing is gentle, but stop and breathe normally if you feel dizzy, lightheaded, tingly or short of breath. If you are pregnant, or have asthma, COPD, a heart or lung condition, or a history of fainting, skip the breath holds and keep sessions short — and check with your doctor if you are unsure.
What the research says
The studies below explore repeated breathing practices and broader slow-breathing methods. They do not establish a universal effect from a one-minute session or validate every timing in this timer. Use the tool as an optional pacing aid, and keep the session comfortable.
- Balban MY, Neri E, Kogon MM, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. 2023. PMC9873947
- Zaccaro A, Piarulli A, Laurino M, et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience. 2018. doi:10.3389/fnhum.2018.00353
Common questions
Which breathing pattern should I use?
Choose a rhythm that feels comfortable. Coherent breathing has no holds; box breathing and 4-7-8 include pauses; the physiological sigh uses a small second inhale. Stop if a pace feels unpleasant. The method guides explain the differences and evidence limits.
How long should I practice?
Even one minute can help. Three to five minutes is a good everyday session. Stop at any time if you feel dizzy or uncomfortable.
Should I breathe through my nose or mouth?
Breathe in through your nose when you can. Breathing out through the mouth, slowly, makes long exhales easier — especially for 4-7-8 and the physiological sigh.
Is the breathing timer free?
Yes. It runs in your browser with no app, account or download, and nothing you do is stored on our servers.