Breath Timer

Breath Timer

Breath Timer guides paced breathing with animated visual cues, supporting box breathing, 4-7-8 and other patterns.

How to use it

1. Choose a breathing pattern.
2. Follow the animation, breathing in, holding and out as it expands and contracts.
3. Continue for several minutes.

Why the exhale length matters

Box breathing uses equal counts, typically four in, four hold, four out, four hold, and is used for steadying under pressure. The 4-7-8 pattern uses a much longer exhale, which is why it is associated with winding down rather than with focus.

The exhale is the active ingredient. Breathing out slowly increases parasympathetic activity, which lowers heart rate. Any pattern where the exhale is longer than the inhale will tend to calm you, which is the common thread between most breathing techniques.

When it helps

• Settling before a presentation, an interview or a difficult conversation.
• Winding down before sleep.
• Interrupting a stress response.
• Building a short daily practice with a visual guide.

Common mistakes

• Forcing a pattern that feels uncomfortable. Shorten the counts rather than straining.
• Doing it standing up on the first try. Some people feel lightheaded with breath holds.
• Expecting one session to fix chronic stress. The effect is immediate but short, and the benefit comes from regularity.

What this tool handles

• General wellbeing information, not medical advice. Stop if you feel dizzy, and check with a doctor first if you have a respiratory or cardiac condition.