Meditation Timer

Guided breathing circle, interval bells, and ambient sounds. Set your duration and find your calm.

Pro Tips

  • Start small. 5 minutes daily is more effective than 30 minutes once a week. Build consistency first.
  • Follow the breathing circle. Match your breath to the expanding and contracting circle. It anchors your attention.
  • Use interval bells as gentle checkpoints to bring your focus back if your mind wanders.
  • 4-7-8 breathing is best for winding down before sleep. Box breathing is best for focus and stress relief.
  • Ambient sounds help mask distracting noise. Rain works well in office settings; ocean is ideal for relaxation.

Last updated: March 2026

About Breathing Exercises

Breathing exercises are one of the most effective, evidence-based techniques for reducing stress, improving focus, and promoting relaxation. This timer guides you through popular patterns including box breathing, the 4-7-8 technique, and energizing breathwork with visual circle animation and optional ambient sounds.

Frequently Asked Questions

What is box breathing?

Box breathing is a technique used by Navy SEALs: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. It reduces stress and improves focus.

What is the 4-7-8 breathing technique?

Developed by Dr. Andrew Weil, 4-7-8 breathing involves inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. It's especially effective for sleep and anxiety.

How often should I do breathing exercises?

Even 3-5 minutes daily can make a significant difference. Many people benefit from doing breathing exercises in the morning and before bed.