Free Online Guided Breathing Exercise Timer

Box Breathing & 4-7-8 Modes•Expanding Lung Visuals•Parasympathetic Nervous System•Calming Audio Phase Chimes

Harmonize Mind & Body with Guided Respiration

Regulate your autonomic nervous system in minutes. The Breathing Timer provides a gentle, rhythmically expanding orb that guides your inhalation, breath retention, exhalation, and lung-empty pauses.

Select from clinically backed breathing protocols including Box Breathing (Navy SEAL standard), 4-7-8 sleep relaxation, and 5.5s Heart Rate Variability (HRV) coherence.

How to Use the Breathing Guide Timer

Choose your preferred breathing technique (Box 4-4-4-4, 4-7-8, 7-11, or Coherence).

Select your session length (2m, 3m, 5m, 10m, 15m) and click Start.

Inhale as the glowing orb expands, hold during peak glow, and exhale smoothly as it contracts.

Follow along as gentle harmonic tones cue each phase transition.

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Frequently Asked Questions

How does visual breathing help with anxiety?

Slow, rhythmic breathing with extended exhalations stimulates the vagus nerve, immediately slowing heart rate and lowering cortisol levels.

Ready to Start Your Breathing Guide Timer?

Scroll up and press Start to begin your visual countdown immediately.