Free Breathing Timer

All answers

Which breathing techniques are in the timer?

Six presets: Box Breathing (4-4-4-4), 4-7-8 breathing, Coherent breathing (5-5), Energize breath 6-2-4, Physiological sigh, and Custom. Pick what fits your moment — or set the timings yourself.

What is box breathing?

Box Breathing (or 'square breathing') is a technique where you inhale 4 seconds, hold 4 seconds, exhale 4 seconds, and hold empty 4 seconds. It's used by Navy SEALs, athletes, and coaches to rapidly create calm and focus.

How long should I do Box Breathing?

Start with 2–5 minutes. For noticeable nervous system effects, 5–10 minutes is ideal. Set a session goal in the timer — especially before a stressful moment or to restore focus.

What's the difference between Box Breathing and 4-7-8?

Box Breathing (4-4-4-4) creates balance and focus. 4-7-8 breathing (4 in, 7 hold, 8 out) has a longer exhale and more strongly activates the vagus nerve — ideal for falling asleep or discharging acute stress.

Is this timer suitable for beginners?

Yes. Start with Coherent breathing (5-5) or Box Breathing. If holding 4 seconds feels too long, don't force it — breathe gently and build up slowly.

Does this tool work offline?

Yes. After one visit we cache the timer and Dutch voice cues. Install Spiriators via /free-tools/install for 1-tap access — portal, challenge and timer remain available.

Whose voice is the Dutch cue?

The voice is mine: Johannes from Spiriators. The Dutch cues are recorded (not AI). English voice mode temporarily uses the browser voice; studio recordings will follow later.