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Free Online Breathing Timer

Guided breathing exercises used by Navy SEALs, therapists, and athletes. 25+ patterns with sound cues, voice guidance, and custom sessions. No sign-up required.

Calm & relax

4-64-6 4-7-84-7-8 Ext. exhale4-8 Triangle4-4-4 2-1-4-12-1-4-1 4-2-6-24-2-6-2

Focus & performance

Box4-4-4-4 5-5-55-5-5 Tactical4-4-4-4 Coherent5-5 Resonance5-5 5.5s Resonance5.5-5.5 5s Inhale5-5

Energize

Power1-1 Stimulating2-1 Morning rise4-4-2 6-2-66-2-6

Sleep & rest

Sleep4-7-8 Deep rest4-8-4 Lunar4-6-2 Body scan4-2-6

Advanced / traditional

Wim Hof2-2-15-15 Tummo3-8-3 Buteyko3-4-4 Nadi Shodhana4-4-4-4 Holotropic2-2 Birth4-6-2

Reduces stress

Activates the parasympathetic nervous system in under 2 minutes.

Sharpens focus

Used by Navy SEALs and athletes before high-pressure situations.

Improves sleep

The 4-7-8 pattern is clinically linked to faster sleep onset.