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 voices are in the timer?

The voices are mine: Johannes from Spiriators. Both the Dutch and English cues are recorded (no AI voice).

Does breathing help with stress?

Yes. Slow, conscious breathing activates the vagus nerve and the parasympathetic nervous system — your 'rest and digest' mode. Research shows that 5 minutes of controlled breathing lowers cortisol and slows your heart rate. The timer helps you sustain it without counting yourself.

What is square breathing?

Square breathing is another name for box breathing: four equal phases (inhale, hold, exhale, hold empty) of usually 4 seconds. The pattern forms a square — hence the name. Navy SEALs, surgeons and athletes use it to stay calm and focused under pressure.

Can I use this timer to fall asleep?

Yes. Choose 4-7-8 breathing: 4 seconds in, 7 hold, 8 out. The long exhale activates the vagus nerve and shifts your nervous system into rest mode. Do 4–8 cycles in bed — many people fall asleep faster afterwards.

How often should I do breathing exercises daily?

Start with 1–2 times a day, 3–5 minutes per session. Consistency matters more than duration. Many people use box breathing during the day for focus and 4-7-8 in the evening for sleep.

Free Tool

Free Breathing Timer

Follow the visual circle. Choose Box Breathing, 4-7-8 breathing, or another pattern — and return to yourself in a few minutes.

Session

Focus & calm. Classic Navy SEAL technique.

Inhale

0:00 / 5:00

Box breathing counter

completed rounds

NL voice: recorded cues · EN voice: recorded cues

Before you start — please read this

Breathwork is powerful. Precisely for that reason: approach it with care. New to conscious breathing? Do your first sessions guided where possible — for example with a 1-on-1 breathwork coach or in the 30-Day Breath Challenge.

Feel light-headed, dizzy, tingling, nauseous or emotionally overwhelmed? Stop and return to normal nose breathing. Lie down or sit with support until it passes.

Not while driving, cycling or in water. Not recommended during pregnancy, epilepsy, serious heart conditions or recent surgery. When in doubt: consult your doctor. This tool does not replace medical advice.

Add the timer to your home screen

Same Spiriators app as the portal — with a shortcut to the breath timer. Courses stay available as usual.

Install

Curious what else we can do for you?

Book a free 30-minute online intro call — no pressure, no obligations. Together we explore what breathwork and yin yoga can do for you.

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When to use this tool?

Choose the pattern that fits your moment. Every form below is in the timer — start, follow the circle, and let us handle the counting.

Box Breathing (4-4-4-4)

Box breathing — also called square breathing — is the Navy SEAL technique: four equal phases of 4 seconds (inhale, hold, exhale, hold empty). It creates focus and calm under pressure. Use it before a stressful moment: presentation, conversation or exam. Start with 2–5 minutes; for noticeable nervous system effects, 5–10 minutes is ideal.

→ Go to the box breathing timer page

4-7-8 Breathing

Dr. Andrew Weil's 4-7-8 breathing is the go-to technique for falling asleep or stopping rumination: 4 seconds in, 7 seconds hold, 8 seconds out. The long exhale activates the vagus nerve and tells your nervous system it's safe. Do 4–8 cycles in bed or during acute tension.

→ Go to the 4-7-8 timer page

Coherent Breathing (5-5)

Coherent breathing — also called resonance breathing — is an equal 5-5 rhythm (in and out, no holds) of about 6 breaths per minute. It's the rhythm that optimizes your heart rate variability (HRV). Perfect during a workday: a quick reset between meetings.

→ Go to the coherent breathing timer page

Energize Breath 6-2-4

The energize breath 6-2-4 is for morning fatigue or an afternoon dip: 6 seconds in, 2 hold, 4 out. The longer inhale activates without caffeine. Use it when you need to wake up but don't want to rely on coffee.

Physiological Sigh

The physiological sigh is the fastest proven technique to release acute tension: a double inhale through the nose, followed by a long exhale through the mouth. Researched at Stanford — works in 1–3 breaths. Ideal for a tight chest, before a conversation, or when you notice you're holding tension.

Custom Rhythm

Following your own protocol or want to experiment? Set inhale, hold, exhale and empty times yourself. The timer calculates the circle for you — you just breathe.

Want to go deeper than a timer?

30-Day Breath and Yin Challenge

A new 15–30 minute video every day. This challenge helps you get out of your head and back into your body.

View the challenge

Frequently Asked Questions

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 voices are in the timer?: The voices are mine: Johannes from Spiriators. Both the Dutch and English cues are recorded (no AI voice).
Does breathing help with stress?: Yes. Slow, conscious breathing activates the vagus nerve and the parasympathetic nervous system — your 'rest and digest' mode. Research shows that 5 minutes of controlled breathing lowers cortisol and slows your heart rate. The timer helps you sustain it without counting yourself.
What is square breathing?: Square breathing is another name for box breathing: four equal phases (inhale, hold, exhale, hold empty) of usually 4 seconds. The pattern forms a square — hence the name. Navy SEALs, surgeons and athletes use it to stay calm and focused under pressure.
Can I use this timer to fall asleep?: Yes. Choose 4-7-8 breathing: 4 seconds in, 7 hold, 8 out. The long exhale activates the vagus nerve and shifts your nervous system into rest mode. Do 4–8 cycles in bed — many people fall asleep faster afterwards.
How often should I do breathing exercises daily?: Start with 1–2 times a day, 3–5 minutes per session. Consistency matters more than duration. Many people use box breathing during the day for focus and 4-7-8 in the evening for sleep.