Breathing Timer: 4-7-8 & Box

Breathing Timer is a guided breathing timer for stress relief, anxiety, and sleep. Practice 4-7-8 breathing, box breathing, and other proven breathing exercises that calm your nervous system in minutes — no subscription, no account.

Start a session in seconds. Follow the animated breathing guide, vibration cues, and phase countdown to stay in rhythm.

Whether you need calm before a meeting, a reset during a moment of anxiety, or a wind-down routine at night, this breathing timer keeps it simple.

BREATHING EXERCISES INCLUDED

• 4-7-8 breathing for sleep

• Box breathing (4-4-4-4) — the technique used by Navy SEALs for stress control

• Physiological sigh (2-1-8) — Stanford-researched technique for rapid calm

• Resonance / paced breathing (5-5) — coherent breathing for heart rate variability

• Wim Hof style rhythmic breathing

• Deep breathing / diaphragmatic breathing

• Custom breathing pattern (set your own inhale/hold/exhale)

GUIDED SESSION FEATURES

• Visual breathing circle with phase colors

• Clear phase labels: Inhale, Hold, Exhale

• Cycle and session progress indicators

• Haptic cues and optional sound cues

• Pause/resume anytime

HABIT & PROGRESS TOOLS

• Daily streak tracking and milestones

• Weekly history and session stats

• Mood check-ins and optional notes

• CSV export for your history

WHY BREATHING EXERCISES WORK

Breathwork activates your parasympathetic nervous system — the "rest and digest" response that counters stress and anxiety. Even 2-5 minutes of guided 4-7-8 breathing or box breathing can measurably lower heart rate, reduce cortisol, and improve focus. That's why Navy SEALs use box breathing, and why Stanford researchers recommend the physiological sigh.

The science behind breathing exercises is well established. Slow, controlled breathing through techniques like box breathing and 4-7-8 breathing directly influences your autonomic nervous system. By extending the exhale and adding breath holds, you stimulate the vagus nerve, which triggers a relaxation response throughout the body. Regular practice builds resilience to stress over time — not just in the moment.

WHY PEOPLE USE THIS BREATHING TIMER

• Calm anxiety and stress quickly with box breathing or the physiological sigh

• Build a daily breathing routine with streak tracking

• Use 4-7-8 breathing before bed for better sleep

• Improve focus with short breathwork breaks

• Practice deep breathing anywhere — no account, no subscription

• Track mood and session history to notice patterns over time

• Export your data and keep full control of your progress

HOW TO GET STARTED

Open the app and choose a breathing pattern. The animated guide expands and contracts to lead your breath — inhale as it grows, hold when it pauses, exhale as it shrinks. You set the session length. A gentle vibration marks each phase transition so you can close your eyes and stay fully present. After your session, log your mood and any notes. Your streak updates automatically.

If you're new to breathwork, start with box breathing (4-4-4-4): four counts in, four hold, four out, four hold. It's symmetrical, easy to learn, and immediately calming. Once it feels natural, try 4-7-8 breathing for sleep — its longer exhale is especially effective at slowing a racing mind at bedtime.

CUSTOM PATTERNS

Not every person responds the same way to every breathing ratio. This breathing timer lets you set your own inhale, hold, and exhale counts so you can dial in the rhythm that works best for you. Save it and come back to it anytime.

Breathing Timer works offline and is designed for fast daily use. Whether you're new to box breathing or a seasoned breathwork practitioner, this breathing timer guides you through every phase.

This app is not medical advice and does not replace professional care.