Use the Breathing Exercise Timer
Free guided breathing exercise timer. Follow an animated pacer for box breathing (4-4-4-4) or 4-7-8 breathing, with adjustable timing.
- Free to use
- No signup
- Nothing to install
- Runs in your browser
Your inputA real example, step by step
Real data entered into the Breathing Exercise Timer, one screenshot per step. Nothing is mocked up.
Open the tool
The Breathing Exercise Timer opens ready to use, nothing to install or sign up for.
Enter your data
Type or paste your input.
Press Start
The Breathing Exercise Timer shows the result straight away, below the same form.
What is the Breathing Exercise Timer?
Slow, paced breathing is a simple technique used to reduce stress and anxiety in the moment. This timer guides you through two well-known patterns with an animated circle that expands and contracts in time with each phase: box breathing (inhale, hold, exhale, hold, each for 4 seconds, used by military and athletes to stay calm under pressure) and 4-7-8 breathing (inhale for 4, hold for 7, exhale for 8, popularised for helping with sleep and anxiety).
A soft chime marks each phase change so you can close your eyes and follow the sound instead of watching the screen, and a cycle counter shows how many rounds you have completed. Every timing is adjustable if you want to build up to the standard counts gradually.
3 steps to your result
Open the tool and follow along. Nothing to install.
What you get
Box breathing (4-4-4-4) and 4-7-8 breathing.
A circle that expands and contracts with each phase.
A gentle chime on every phase change.
Slow the counts down if the standard pace feels too fast.
AZRS tools are free to open and use.
It opens in your browser, so there is nothing to download.
Used for
Pick one to see how it fits.
Anyone feeling stressed or anxious
A quick, guided way to calm down in a minute or two.
Try it freePeople with trouble falling asleep
4-7-8 breathing is commonly used as a wind-down routine.
Try it freePublic speakers and performers
Box breathing before going on stage or into a big meeting.
Try it freeHow it compares
A plain look at this tool next to the usual alternative.
| This calculator | Desktop software | |
|---|---|---|
| Install | Nothing to install | Usually an app or program to install |
| Account | No signup | Depends on the product |
| Cost | Free to use | Free or paid, depends on the product |
| Where it runs | In your browser tab | On your computer |
Questions people ask
What is box breathing?
A pattern of inhaling, holding, exhaling and holding again, each for an equal count (commonly 4 seconds), used to calm the nervous system.
What is 4-7-8 breathing?
Inhale for 4 seconds, hold for 7, exhale for 8 — a longer exhale is thought to promote relaxation.
Is this medical advice?
No, it is a general relaxation technique, not a treatment for any medical or mental health condition — seek professional support for ongoing anxiety.
How many cycles should I do?
Many people start with 4–8 cycles; stop any time it does not feel comfortable.
Can I adjust the timing?
Yes, every phase length can be changed if the standard counts feel too fast or slow.
More free tools
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Try the Breathing Exercise Timer now
A guided breathing pacer for box breathing and 4-7-8 breathing. Free to use.
Try it free