Free Tool
Free Breathing Timer
This is a free, visual breathing timer with three guided patterns: box breathing (4-4-4-4), the 4-7-8 relaxing breath, and coherent breathing (5-5). Pick a pattern, watch the circle, breathe with it. No sign-up, no app download, nothing saved.
Inhale 4s · Hold 4s · Exhale 4s · Hold 4s
Inhale 4s · Hold 7s · Exhale 8s
Inhale 5s · Exhale 5s
How to use it
Sit comfortably, choose a pattern above, and let the circle set the pace: it expands on the inhale, holds, and contracts on the exhale. Try 5-10 cycles. Box breathing is a good default; 4-7-8 leans more sedative for winding down; coherent breathing is the gentlest starting point if the others feel effortful.
Before you start
This tool is a free relaxation aid, not a medical device or treatment. If you feel light-headed, stop and breathe normally. If you have a respiratory or cardiovascular condition, check with a doctor before practicing extended breath-holds.
Common questions
What is box breathing?
Box breathing is a four-part pattern — inhale, hold, exhale, hold, each for an equal count (commonly 4 seconds) — used to slow breathing rate and calm the nervous system before a stressful moment.
Does breathing exercises reduce anxiety?
Slow, controlled breathing is commonly used as a short-term calming technique and is associated with reduced physiological arousal in several studies. It isn't a substitute for treatment of an anxiety disorder — see a licensed professional for that.
How long should I practice?
Even 5-10 cycles (a few minutes) is enough to notice a shift for most people. There's no required duration — stop whenever you've had enough.
Want a full guided meditation, not just a timer?
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