Breathing Timer: 4-7-8 & Box

Breathing Timer is a guided breathing timer for stress relief, anxiety, and sleep. Practice 4-7-8 breathing, box breathing, and other proven breathing exercises that calm your nervous system in minutes — no subscription, no account.

Start a session in seconds. Follow the animated breathing guide, vibration cues, and phase countdown to stay in rhythm.

Whether you need calm before a meeting, a reset during a moment of anxiety, or a wind-down routine at night, this breathing timer keeps it simple.

BREATHING EXERCISES INCLUDED
• 4-7-8 breathing for sleep
• Box breathing (4-4-4-4) — the technique used by Navy SEALs for stress control
• Physiological sigh (2-1-8) — Stanford-researched technique for rapid calm
• Resonance / paced breathing (5-5) — coherent breathing for heart rate variability
• Wim Hof style rhythmic breathing
• Deep breathing / diaphragmatic breathing
• Custom breathing pattern (set your own inhale/hold/exhale)

GUIDED SESSION FEATURES
• Visual breathing circle with phase colors
• Clear phase labels: Inhale, Hold, Exhale
• Cycle and session progress indicators
• Haptic cues and optional sound cues
• Pause/resume anytime

HABIT & PROGRESS TOOLS
• Daily streak tracking and milestones
• Weekly history and session stats
• Mood check-ins and optional notes
• CSV export for your history

WHY BREATHING EXERCISES WORK
Breathwork activates your parasympathetic nervous system — the "rest and digest" response that counters stress and anxiety. Even 2-5 minutes of guided 4-7-8 breathing or box breathing can measurably lower heart rate, reduce cortisol, and improve focus. That's why Navy SEALs use box breathing, and why Stanford researchers recommend the physiological sigh.

WHY PEOPLE USE THIS BREATHING TIMER
• Calm anxiety and stress quickly with box breathing or the physiological sigh
• Build a daily breathing routine with streak tracking
• Use 4-7-8 breathing before bed for better sleep
• Improve focus with short breathwork breaks
• Practice deep breathing anywhere — no account, no subscription

Breathing Timer works offline and is designed for fast daily use. Whether you're new to box breathing or a seasoned breathwork practitioner, this breathing timer guides you through every phase.

This app is not medical advice and does not replace professional care.