# Is there a free breathing timer online?

Published: 2026-11-03. Updated: 2026-11-03.
URL: https://steadybreathing.app/guides/breathing-exercise-timer/

## Short answer

Yes. This page has a free breathing timer. Choose a pattern from the menu, press Start and breathe with the circle. The timer runs in your browser on any phone, tablet or computer, with no sign-up.

The timer has 9 breathing exercises, and each one counts in seconds. If you are new, start with a pattern that has no breath holds. The [NHS](https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/) gives a simple one: breathe in for a count of 1 to 5, out for a count of 1 to 5, for at least 5 minutes.

## Is there a free breathing timer online? The Short Answer

| Step | What to do |
| --- | --- |
| 1 | Choose a pattern in the menu of the timer |
| 2 | Sit or lie in a comfortable position |
| 3 | Press Start |
| 4 | Breathe in when the circle grows, hold when it stops, breathe out when it shrinks |
| 5 | Continue for about 5 minutes, then press Stop |

## How to Use the Breathing Exercise Timer

1. **Choose a pattern.** The numbers after each name are the seconds for each phase.
2. **Get comfortable.** The NHS says you can stand, sit in a chair that supports your back, or lie down.
3. **Press Start.** The circle grows on the in-breath, shrinks on the out-breath and stays still during a hold.
4. **Breathe gently.** The NHS says to let the breath flow into your belly without force. Cleveland Clinic says not to strain.
5. **Stop when you are done.** The NHS says to breathe for at least 5 minutes, as part of your daily routine.

## The Patterns on the Timer

Each pattern has its own guide with the steps and the sources.

| Pattern | Seconds | What it is | Guide |
| --- | --- | --- | --- |
| Box breathing | 4 – 4 – 4 – 4 | In, hold, out, hold. Cleveland Clinic gives this count. | [Box breathing](https://steadybreathing.app/guides/how-to-do-box-breathing/) |
| 4-7-8 breathing | 4 – 7 – 8 | In for 4, hold for 7, out for 8. Cleveland Clinic gives this count. | [4-7-8 breathing](https://steadybreathing.app/guides/how-to-do-4-7-8-breathing/) |
| Coherent breathing | 5 – 5 | In for 5, out for 5. That is about 6 breaths a minute. | [Coherent breathing](https://steadybreathing.app/guides/what-is-coherent-breathing/) |
| Belly breathing | 4 – 6 | In for 4, out for 6, with the breath low in your belly. | [Belly breathing](https://steadybreathing.app/guides/how-to-do-belly-breathing/) |
| Triangle breathing | 4 – 4 – 4 | In, hold, out, with no hold after the out-breath. | [Triangle breathing](https://steadybreathing.app/guides/how-to-do-triangle-breathing/) |
| Ujjayi breathing | 4 – 4 | Equal in-breath and out-breath. | [Ujjayi breathing](https://steadybreathing.app/guides/how-to-do-ujjayi-breathing/) |
| 4-4-6-2 breathing | 4 – 4 – 6 – 2 | In, hold, a longer out-breath, a short hold. | [4-4-6-2 breathing](https://steadybreathing.app/guides/how-to-do-4-4-6-2-breathing/) |
| Physiological sigh | 2 – 1 – 6 | Two breaths in, then one long breath out. | [Physiological sigh](https://steadybreathing.app/guides/how-to-do-the-physiological-sigh/) |
| 7-11 breathing | 7 – 11 | In for 7, out for 11. | [7-11 breathing](https://steadybreathing.app/guides/how-to-do-7-11-breathing/) |

The physiological sigh count is the timer's own. In the study by [Balban et al. (2023)](https://pmc.ncbi.nlm.nih.gov/articles/PMC9873947/), people breathed in, breathed in once more to fill the lungs, then breathed out slowly. The study gives no count in seconds.

## Which Pattern Should You Choose?

There is no single best pattern, and the research on each one is limited. In the Balban study of 108 adults, 5 minutes a day for 1 month improved mood in all groups. Cyclic sighing, with long out-breaths, gave the largest improvement. Use these points to choose:

- **No breath holds.** Coherent, belly or ujjayi breathing. These are also close to the NHS exercise.
- **Equal counts with holds.** Box or triangle breathing.
- **A long out-breath.** 4-7-8, 4-4-6-2, the physiological sigh or 7-11 breathing.

If a count is too long, do not force it. Cleveland Clinic says you can change the pace of 4-7-8 breathing and keep the same ratio. Count at your own pace without the timer until it gets easier.

## Safety Notes

**Stop if you feel dizzy or short of breath.** [Cleveland Clinic](https://health.clevelandclinic.org/4-7-8-breathing) says that some people feel a little lightheaded or short of breath when they start 4-7-8 breathing. Return to your normal breathing.

**Talk to a doctor first if you have a breathing condition.** [Cleveland Clinic](https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing) says that people with COPD, asthma or anxiety should talk to their provider about diaphragmatic breathing.

**Know the rare risks.** [NCCIH](https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know) says that relaxation techniques are generally safe for healthy people. It reports rare cases of worse symptoms in people with epilepsy, certain psychiatric conditions, or a history of abuse or trauma. NCCIH says to see a health care provider about severe or long-lasting symptoms.

## Use the Same Patterns in the Steady App

Steady is a breathing timer for iPhone and iPad with more options.

- **Built-in programs.** Steady has 4 built-in programs: Box Breathing (4 – 4 – 4 – 4), Triangle Breathing (4 – 4 – 4), Ujjayi Pranayama (4 – 4) and Relaxing Breath (4 – 7 – 8). See [breathing programs](https://steadybreathing.app/features/breathing-programs/).
- **Custom Program.** For coherent breathing, belly breathing, 4-4-6-2, the physiological sigh or 7-11, make a custom program. Set Inhale, Inhale Hold, Exhale and Exhale Hold to your own seconds. A custom program has one in-breath phase, so for the physiological sigh, take the short second breath at the end of the in-breath. See [custom programs](https://steadybreathing.app/features/custom-programs/).
- **Audio and Vibration Cues.** A voice or a vibration tells you when to change phase, so you can breathe with your eyes closed. See [cues and ambience](https://steadybreathing.app/features/cues-and-ambience/).
- **Daily Reminders.** Set up to 3 reminders a day. See [reminders](https://steadybreathing.app/features/reminders/).

Some features need Steady Pro. Steady does not diagnose or treat a condition.

This guide is general information, not medical advice. Talk to a doctor about symptoms.

## Frequently Asked Questions

### Is this breathing timer free?

Yes. The timer on this page is free. It runs in your browser on a phone, tablet or computer. You do not need an account or an app.

### Which breathing exercise timer should I start with?

Start with a pattern that has no breath holds, such as coherent breathing (5 in, 5 out). The NHS breathing exercise for stress also has no holds. It uses a count of 1 to 5 in and 1 to 5 out, for at least 5 minutes.

### How long should I use the breathing timer?

The NHS says to breathe for at least 5 minutes. In one study, people did 5 minutes of breathing practice each day for 1 month. Cleveland Clinic says to do 3 to 4 rounds of box breathing.

### Can I change the counts on the timer?

No. Each pattern on this page has fixed counts in seconds. If a count is too long, count at your own pace without the timer. In the Steady app, you can make a custom program with your own counts.

## Sources

- [Breathing exercises for stress](https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/). NHS.
- [How Box Breathing Can Help You Destress](https://health.clevelandclinic.org/box-breathing-benefits). Cleveland Clinic.
- [How To Do the 4-7-8 Breathing Exercise](https://health.clevelandclinic.org/4-7-8-breathing). Cleveland Clinic Health Essentials.
- [Brief structured respiration practices enhance mood and reduce physiological arousal](https://pmc.ncbi.nlm.nih.gov/articles/PMC9873947/). Cell Reports Medicine (Balban et al., 2023).
- [Diaphragmatic Breathing](https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing). Cleveland Clinic.
- [Relaxation Techniques: What You Need To Know](https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know). National Center for Complementary and Integrative Health (NCCIH), NIH.