Calm Breathing Timer
Follow the circle: breathe in as it grows, hold while it pauses, breathe out as it shrinks.
On this page
How the timer works
Pick a pattern and a session length, then press Start. The circle grows while you breathe in, pauses while you hold, and shrinks while you breathe out, so you can follow it with your eyes closed halfway or with soft sound cues and vibration switched on.
The counter shows how many breaths you have taken and how much time is left. Choose “Until I stop” if you would rather end the session yourself.
The four patterns
- Box (4 · 4 · 4 · 4): in, hold, out, hold, all for four counts. The even rhythm gives a busy mind one simple thing to track.
- 4-7-8: in for four, hold for seven, out slowly for eight. The long exhale makes it a popular choice at bedtime.
- Slow (5 · 5): five counts in, five out, no holds. It works out to about six breaths a minute and is the easiest pattern to keep up for several minutes.
- Calm (4 · 6): a slightly longer breath out than in, and no holds. A gentle way to settle when you feel anxious.
Why slow breathing can help
Breathing is one of the few parts of the stress response you can steer on purpose. Slowing it to around six breaths a minute is linked with higher heart rate variability and a shift toward the body’s “rest and digest” state, according to a systematic review of slow-breathing studies.
In a 2023 randomized study of 111 adults, five minutes a day of breathwork for a month improved mood and lowered resting breathing rate.
Exhale-focused breathing did slightly better than mindfulness meditation in that study.
The effects are modest and short-lived on their own. Breathing exercises are a tool for a stressful moment, not a treatment for an anxiety disorder; our guide to breathing techniques explains when each one fits.
Using it safely
Breathe through your nose if you can, and never strain. If you feel dizzy or light-headed, stop and breathe normally.
If you have a heart or lung condition or are pregnant, skip the long breath-holds and use Slow or Calm instead. If anxiety keeps returning or stops you doing things, read about how anxiety is recognized and treated and consider talking to a doctor.
Your privacy
The timer runs entirely in your browser. It remembers your last pattern and which days you practiced on this device only; nothing is sent to us, and clearing your browser data removes it.