Breathing Exercise Timer (Box Breathing, 4-7-8)
Guided breathing with an animated circle — box breathing, 4-7-8 relaxation, coherent breathing and more — to calm down, focus or fall asleep.
For general information only — not medical advice. Results are estimates; talk to a doctor or qualified health professional about your own health.
How to use
- 1Choose a technique and how many minutes.
- 2Follow the circle: breathe in as it grows, hold, and breathe out as it shrinks.
Frequently asked questions
What is box breathing?
Breathe in for 4 seconds, hold 4, breathe out 4, hold 4 — used by athletes and the military to stay calm under pressure.
What is 4-7-8 breathing?
Inhale for 4, hold for 7, exhale for 8. The long exhale activates the body's relaxation response and many use it to fall asleep.
Is it safe?
For most people, yes. If you feel dizzy, return to normal breathing. People with respiratory or heart conditions should check with a doctor.