Breathing Exercise Timer: Guided 4-7-8 and Box Breathing
Slow, steady breathing is one of the simplest ways to calm your body. It can help you wind down before sleep, get through a stressful moment, or ride out a hot flash.
This free breathing exercise timer guides you with a circle that grows as you breathe in and shrinks as you breathe out, with optional sound and vibration cues. Choose a pattern and press Start.
Breathing Exercise Timer
Follow the circle: breathe in as it grows, hold, and breathe out as it shrinks.
Breathe gently and stop if you feel dizzy or lightheaded. If 4-7-8 feels too long, try the Calm pattern first. This exercise is for relaxation and is not a treatment for any medical condition.
The 3 Breathing Patterns
| Pattern | How it works | Good for |
|---|---|---|
| 4-7-8 | In for 4, hold for 7, out for 8 | Winding down before sleep |
| Box breathing | In 4, hold 4, out 4, hold 4 | Stressful moments, focus |
| Calm (4-6) | In for 4, out for 6 | Beginners, any time |
A longer out-breath helps switch your body toward its "rest and digest" mode, which is why the Calm and 4-7-8 patterns breathe out for longer than they breathe in.
How to Do It
- Sit or lie down comfortably. Relax your shoulders.
- Breathe in through your nose as the circle grows.
- Hold gently when it pauses. Don't strain.
- Breathe out slowly, through your mouth for 4-7-8, as the circle shrinks.
- Start with a few rounds and build up over time.
If you feel dizzy or lightheaded, stop and breathe normally. Try the Calm pattern, which has no holds.
When to Use It
- At bedtime, to help you fall asleep. Pair it with our sleep calculator to find the best time to go to bed.
- During a hot flash, slow breathing may help you feel calmer. Track your hot flashes with our hot flash tracker.
- Before a stressful moment, like a meeting or a doctor's appointment.
- When you wake at night and can't get back to sleep.
Does Breathing Really Help?
Relaxation techniques, including slow breathing, are widely recommended to help with stress, and many people find them helpful for sleep. They are safe for most people and free to try. They're not a replacement for medical care, so talk to your doctor if stress, anxiety or sleep problems are affecting your daily life.
Frequently Asked Questions
How many rounds of 4-7-8 should I do?
Start with up to 4 rounds. You can do more once you're used to it.
Is box breathing good for anxiety?
Many people find it calming in stressful moments. If you have ongoing anxiety, talk to your doctor about support and treatment.
Why does the timer stop when I switch apps?
To keep your rounds accurate, the timer stops if you leave the page. Just press Start again.
Related Tools
This timer is for relaxation and general information only and is not medical advice. Read our Medical Disclaimer and Editorial Policy.
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