Is there a free breathing timer online?

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 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.

The physiological sigh count is the timer’s own. In the study by Balban et al. (2023), 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 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 says that people with COPD, asthma or anxiety should talk to their provider about diaphragmatic breathing.

Know the rare risks. NCCIH 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.
• 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.
• 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.
• Daily Reminders. Set up to 3 reminders a day. See 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.