Breathing Timer
Controlled breathing is one of the fastest ways to activate your parasympathetic nervous system and reduce stress. Our free breathing timer guides you through popular techniques — box breathing (used by Navy SEALs), the 4-7-8 method, and deep belly breathing — with visual cues and adjustable session lengths.
Technique
Inhale 4s → Hold 4s → Exhale 4s → Hold 4s
Session Duration
~18 cycles
About breathing exercises
Controlled breathing activates the parasympathetic nervous system, lowering heart rate and reducing stress hormones. Box breathing is popular with athletes and military personnel, 4-7-8 is ideal for relaxation and sleep, and deep belly breathing is a simple foundation for mindfulness practice. This tool is for informational purposes only.
Enhance Your Practice
Meditation cushions, essential oil diffusers, and calming sound machines to create the perfect environment for breathwork.
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Frequently Asked Questions
What is box breathing?
What is the 4-7-8 breathing technique?
How long should I do breathing exercises?
Can breathing exercises help with anxiety?
When is the best time to do breathing exercises?
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