🫁 Breathing Exercise Timer
Guided breathing exercise timer with presets for 4-7-8 breathing, box breathing, coherent breathing, and relax breathing. Follow the visual circle animation and audio cues.
Guided Breathing Exercise Timer
This breathing exercise timer guides you through structured breathing patterns using a visual circle animation and optional audio cues. It includes four well-known breathing techniques that are used for relaxation, stress relief, focus, and sleep preparation.
Breathing Presets
- 4-7-8 (Relaxing): Inhale 4 seconds, hold 7 seconds, exhale 8 seconds. Best for calming down and preparing for sleep.
- Box Breathing (4-4-4-4): Inhale 4, hold 4, exhale 4, hold 4. Used by athletes, military personnel, and first responders for focus and stress management.
- Coherent Breathing (5-5): Inhale 5 seconds, exhale 5 seconds. Resonance breathing at about 6 breaths per minute, which can help synchronize heart rate variability.
- Relax (5-0-5): Simple inhale 5 seconds, exhale 5 seconds with no hold. Great for beginners and meditation.
How to Use
Select a breathing preset or enter custom phase durations. Press Start and follow the expanding and shrinking circle along with the text prompts. The circle grows during inhale, stays full during hold, and shrinks during exhale. Audio tones mark each phase transition.
Frequently Asked Questions
What is the 4-7-8 breathing technique?
The 4-7-8 technique involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling slowly for 8 seconds. Developed by Dr. Andrew Weil, it is used to reduce anxiety and help with falling asleep.
What is box breathing?
Box breathing (also called square breathing) involves four equal phases: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold empty for 4 seconds. Each phase forms one side of a 'box.' It is used by Navy SEALs and first responders to stay calm under stress.
How does the breathing timer help with anxiety?
Slow, controlled breathing activates the parasympathetic nervous system, which counteracts the fight-or-flight response. By following the timed visual and audio cues, you slow your breathing rate, which can lower heart rate and reduce feelings of anxiety.
Can I use this for meditation?
Yes. The breathing timer works well as a meditation anchor. Choose the 'Relax' preset (5-0-5) or the 'Coherent' preset (5-5) for a gentle, even rhythm that supports mindfulness meditation.
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