Free Breathing Exercises with a Guided Timer
Pick an exercise, press start and follow the shape on screen. Four research-informed breathing patterns you can try right now, with no sign-up and nothing to download.
One rule applies to all of them: find a comfortable breath and never force it. If a count feels like a strain, shorten it or choose another pattern.
Ready when you are
One breath takes 10 seconds. If any part feels like a strain, choose a shorter pace or stop. A comfortable breath matters more than the count.
No sign-up. Your choices and check-in answers aren’t saved or sent anywhere. Where your browser allows, the timer keeps your screen awake while it runs.
Want the steps and research behind it? Read the full coherent breathing guide.
Compare the four breathing exercises
Each pattern changes a different part of the breath. None is best for everyone, so it is worth trying a couple to see which feels easiest for you.
| Exercise | Rhythm | Holds | Breaths a minute | Often chosen when |
|---|---|---|---|---|
| Box Breathing | In 4 · Hold 4 · Out 4 · Pause 4 | Two | About 3.8 | You like clear structure and brief holds feel fine |
| 4-7-8 Breathing | In 4 · Hold 7 · Out 8 | One | About 3.2 | You want a slow, structured wind-down (less research so far) |
| Physiological Sigh | In · A little more in · Long breath out | None | About 6.7 | You want a short release with a long exhale |
| Coherent Breathing | In 5 · Out 5 | None | About 6 | You want the simplest steady rhythm, with no holds |
Breaths a minute are for each exercise’s standard pace on this site.
Step-by-step guides
Box Breathing
In 4 · Hold 4 · Out 4 · Pause 4
Four equal phases for people who like a clear, predictable count.
Open the box breathing timer4-7-8 Breathing
In 4 · Hold 7 · Out 8
A short inhale, a long hold and an even longer exhale, often used to wind down.
Open the 4-7-8 breathing timerPhysiological Sigh
In · A little more in · Long breath out
A double inhale and a long, slow exhale, with no breath holds.
Open the physiological sigh timerCoherent Breathing
In 5 · Out 5
About six slow breaths a minute with no holds — the simplest steady rhythm.
Open the coherent breathing timer
Which one should you start with?
If you are new to breathing exercises, coherent breathing is a gentle place to begin: no holds, no extra steps, just a slow, even rhythm. If you like a clear structure, box breathing gives you four distinct phases to follow. If you only have a minute, the physiological sigh is short and easy to remember.
4-7-8 breathing is popular for winding down at night, but it has the longest hold and less research behind it than the others. The quicker pace keeps the same shape if the standard count feels like too much.
For a deeper look at the evidence, read our guide to breathing exercises for anxiety.
Breathe comfortably
- A slow breath is not the same as a big breath. If you feel light-headed, tingly or short of breath, take smaller breaths, choose a shorter pace or stop.
- Do not practise breath-hold patterns while driving, swimming or anywhere you need to stay fully alert.
- If you have a heart or lung condition, are pregnant or have been told to avoid holding your breath, check with a healthcare professional first and favour patterns without holds.
- If focusing on your breath makes anxiety stronger, try an outward-focused grounding exercise instead. Breathing is one option, not a requirement.
When your body has settled, what about the thought?
In the Reframer app for iPhone and Apple Watch, breathing is one step in a gentle routine. A quick check-in suggests whether to breathe first or try 60-second haptic tapping, haptics keep time on your wrist so you can close your eyes, and when you feel steadier you can work through the anxious thought itself.
Frequently asked questions
What is the best breathing exercise for anxiety?
No single pattern works best for everyone. Slow, comfortable breathing has the most consistent evidence overall, and box breathing and cyclic sighing have both been tested directly in recent studies. The best exercise is one you can do without straining.
Which breathing exercise should I try first?
If you are not sure, start with coherent breathing: it has no breath holds and a simple, even rhythm. Try box breathing if you like structure, or the physiological sigh if you only have a minute.
How long should a breathing exercise last?
One to five minutes is a practical range. Recent studies have tested about one minute during real moments of anxiety and five minutes as a daily practice. A short session you finish comfortably is more useful than a long one you abandon.
Are these breathing exercises free?
Yes. Every timer on this page is free to use in your browser, with no account or download. Your choices are not saved.
Can breathing exercises make anxiety worse?
For some people, yes. Paying close attention to breathing can make dizziness, chest sensations or breathlessness more noticeable. If that happens, stop and try an outward-focused grounding exercise instead.
References
- Fincham GW, Strauss C, Montero-Marin J, Cavanagh K (2023). Effect of Breathwork on Stress and Mental Health: A Meta-Analysis of Randomised-Controlled Trials. Scientific Reports.
- Balban MY, Neri E, Kogon MM, et al. (2023). Brief Structured Respiration Practices Enhance Mood and Reduce Physiological Arousal. Cell Reports Medicine.
- Czub M, Kowal M, Esteve Zarazaga R, et al. (2024). A Slow Diaphragmatic Breathing Intervention for Anxiety: How Do Respiration Rate and Inhalation/Exhalation Ratio Influence Self-Reported Anxiety? Stress and Health.
- Riedl EM, Bracklo T, Wimmer K, et al. (2026). Simply Breathing Anxiety Away? One-Minute Cyclic Sighing Versus Box Breathing as Tools for Acute Anxiety Reduction in Real Life. Anxiety, Stress, & Coping.
For education and self-care. These exercises are not medical advice or a substitute for professional care. If you are in crisis or worried about your safety, contact your local emergency number or a crisis line.