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, cyclic breath, and Custom. Pick what fits your moment — or set the timings yourself.

How does cyclic breath work in the timer?

Each round: 30 deep breaths (in 1.8 s, out 1.2 s), then hold empty until the urge — tap the circle — and a recovery breath (in 2 s, hold 15 s, out 2 s). Default 3 rounds (2 or 4 also). Lie or sit; never in water or while driving. This is controlled hyperventilation with retention — not a medical treatment.

Is cyclic breath safe? When should I not do it?

It is an intense routine, not gentle relaxation. Never in or near water, never standing or while driving — fainting is rare and then dangerous. Do not practice with epilepsy, coronary heart disease, medicated high blood pressure, heart failure or stroke, kidney failure, shortly after surgery, pregnancy, or serious medical/psychological conditions. Under 16: supervised only. A timer is not an instructor; learn it 1:1 where you can. You practice at your own risk — Spiriators is not liable. When in doubt: ask your doctor and do not start.

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?

You choose: Tessa or Johannes. 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.

Why breathe with a coach instead of only using the timer?

The timer is a good entry: it counts, you practise. A coach sees how you breathe — where you hold, where tension sits, what comes up underneath. That's why 1:1 breathwork coaching often goes deeper than following a rhythm alone. The timer stays free; guidance is optional. Start with a no-pressure 30-minute intro call.

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.

Breathe together with a coach

A timer counts your rhythm. A coach sees how you breathe — tension, holding, what sits underneath. That's why 1:1 often goes deeper than practising alone. Book a free 30-minute intro call — no pressure, no obligations.

Book free intro call

Session

Focus & calm. Classic Navy SEAL technique.

Inhale

0:00 / 5:00

Guide

Box breathing counter

completed rounds

Voice: Johannes — recorded cues, no AI

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 is not medical treatment and does not replace a doctor or instructor. You practice at your own risk. To the extent permitted by law, Spiriators is not liable for injury or other consequences of this exercise.

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

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.

Cyclic breath

A timer for rounds of deep breaths, followed by a pause and a short recovery breath: 30 deep breaths, hold empty until the urge (tap the circle), then a 2–15–2 recovery breath. Default 3 rounds. This is controlled hyperventilation with retention — not a medical treatment.

This is an intense routine — read this first

Cyclic breath is controlled hyperventilation with retention: 30 deep breaths, a pause empty, then a recovery breath. Not a gentle relaxation exercise. Tingling, dizziness or light-headedness can happen. In rare cases you can faint — that is the risk, not a side effect to breathe through.

Never practice here

In or near water — bath, shower, pool, lake or sea. Fainting can cause drowning.
While driving, cycling, or operating machinery.
Standing, at height, or anywhere a fall would be dangerous.

Sit or lie down only, in a dry, neutral space.

Do not practice with these contraindications

This list follows the strict warnings that apply to this type of intense breathing routine. One match is enough: do not start — consult your doctor.

Epilepsy or a history of seizures
Coronary heart disease (including angina pectoris)
High blood pressure treated with prescription medication
A history of heart failure or stroke
Kidney failure
Shortly after an operation
Pregnancy
Serious medical or psychological conditions — see your doctor or therapist first
Under 16: only under parent or guardian supervision

Cold urticaria, Raynaud’s type II and migraine appear on the same official warning list, especially for ice baths. This timer is breath only — no cold. If you have those conditions: do not combine with cold, and consult your doctor before intense breathing.

Stop immediately if you feel you might faint, have chest pain, confusion, or it is too much. Return to normal nose breathing. Lie down until it passes.

A timer counts; it cannot see how you breathe. Learn this exercise with a qualified instructor or 1:1 breathwork coach first where you can. Breathing with proper instruction is always advisable — especially the first times.

This is not medical treatment, a diagnosis, or a substitute for a doctor or instructor. You practice at your own risk. To the extent permitted by law, Spiriators is not liable for injury, fainting, drowning or other consequences of this exercise.

Prefer guidance first? Breathwork coaching 1:1 · Terms.

This exercise follows a well-known pattern of deep breaths and retention that became widely known through Wim Hof, among others. This is not an official tool of Innerfire B.V. or the Wim Hof Method. For the official method: wimhofmethod.com.

Wim Hof and Wim Hof Method are trademarks of Innerfire B.V. This timer is not affiliated with, approved by, or originating from Innerfire.

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, cyclic breath, and Custom. Pick what fits your moment — or set the timings yourself.
How does cyclic breath work in the timer?: Each round: 30 deep breaths (in 1.8 s, out 1.2 s), then hold empty until the urge — tap the circle — and a recovery breath (in 2 s, hold 15 s, out 2 s). Default 3 rounds (2 or 4 also). Lie or sit; never in water or while driving. This is controlled hyperventilation with retention — not a medical treatment.
Is cyclic breath safe? When should I not do it?: It is an intense routine, not gentle relaxation. Never in or near water, never standing or while driving — fainting is rare and then dangerous. Do not practice with epilepsy, coronary heart disease, medicated high blood pressure, heart failure or stroke, kidney failure, shortly after surgery, pregnancy, or serious medical/psychological conditions. Under 16: supervised only. A timer is not an instructor; learn it 1:1 where you can. You practice at your own risk — Spiriators is not liable. When in doubt: ask your doctor and do not start.
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?: You choose: Tessa or Johannes. 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.
Why breathe with a coach instead of only using the timer?: The timer is a good entry: it counts, you practise. A coach sees how you breathe — where you hold, where tension sits, what comes up underneath. That's why 1:1 breathwork coaching often goes deeper than following a rhythm alone. The timer stays free; guidance is optional. Start with a no-pressure 30-minute intro call.