4-4-4-4
Box Breathing Timer
Four seconds in, hold, four out, hold. Focus, pressure, and steadying yourself before something demanding.
- One round
- 16 seconds
- Guide
- How to Do Box Breathing
Breathing timers
Stop counting. Just breathe.
Free guided breathing timers you can run in your browser. Box breathing, 4-7-8 breathing and coherence breathing, with optional voice cues and chimes.
4-7-8
4-7-8 Breathing Timer
Four in, seven held, eight slowly out. The hour before bed, and coming down after a stressful day.
- One round
- 19 seconds
- Guide
- How to Do 4-7-8 Breathing
5-5
Coherence Breathing Timer
Five seconds in, five seconds out. No holds. A daily reset, and anyone who finds breath holds uncomfortable.
- One round
- 10 seconds
- Guide
- Breathwork for Anxiety
How the timers work
Each timer shows a circle that expands while you breathe in, sits still while you hold, and contracts while you breathe out. Follow the circle and you never have to count in your head, which is the part most people find hardest when they are trying to settle.
Sound is optional. If you turn it on you get a soft chime at each transition, a spoken instruction just behind it, and a breathing sound to pace yourself against. Each of those has its own switch and there is a master volume, so you can run the whole thing silently in an open-plan office or in a dark bedroom.
Nothing is recorded and nothing is sent anywhere. There is no signup, no account, and no limit on how long you use them for.
Frequently asked questions
Are these breathing timers free?
Yes. Every timer runs in your browser with no signup, no account and nothing to install. They work the same on a phone, a tablet or a laptop.
Which breathing timer should I start with?
Coherence breathing at five seconds in and five seconds out is the gentlest, because it has no breath holds. Box breathing suits focus and pressure, and 4-7-8 suits winding down before bed.
Do I have to use the sound?
No. Each timer shows an expanding and contracting circle that carries the rhythm on its own. Voice cues, chimes and breathing sounds are optional and each has its own switch.
How long should a session be?
Five minutes is a good target for most people. In a 2023 Stanford trial, five minutes of daily slow breathing over a month improved mood and lowered physiological arousal more than meditation did.
Ready for more than a timer?
Sessions run for individuals, private groups and workplace teams, in Sydney, Melbourne, Brisbane and online. No experience needed.