Free · Guided breath patterns
Breathing Timer
Follow the expanding and contracting circle to pace your breath. Choose a pattern, set how long you want to practice, and let the guide handle the timing.
The breathing patterns
Box breathing (4-4-4-4)
Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Used by athletes and first responders to settle a racing nervous system. Read the box breathing guide →/a>
4-7-8 breathing
Inhale for 4, hold for 7, exhale slowly for 8. The long exhale is the anchor — often used to wind down before sleep. Read the 4-7-8 guide →/a>
Coherent breathing (5-5)
Equal inhale and exhale of 5 seconds each, roughly six breaths per minute — a simple baseline rhythm that many people find easy to sustain.
Breathwork can intensify sensations. If you feel dizzy, lightheaded, or uncomfortable at any point, stop and return to your natural breathing.
Frequently asked questions
How do I use the breathing timer?
Pick a pattern, choose how many minutes you want to practice, then press Start. Breathe in as the circle grows, breathe out as it shrinks, and follow the on-screen phase label (Inhale / Hold / Exhale).
What is box breathing good for?
Box breathing is widely used to steady the nervous system before stressful moments — public speaking, exams, or high-pressure work. It is also a simple meditation anchor. Learn more about box breathing.
Can the 4-7-8 pattern help me sleep?
Many people use the 4-7-8 pattern at bedtime because the long exhale encourages a relaxation response. It is not a substitute for medical care for insomnia or anxiety. Learn more about 4-7-8 breathing.
What if a pattern feels uncomfortable?
Stop immediately and breathe naturally. Breath holds are not suitable for everyone — for example, some people with cardiovascular or respiratory conditions should avoid them. When in doubt, ask your doctor first.