Calm Breathing Timer

Science-backed breathing exercises to reduce stress, sharpen focus, and reset your nervous system. Inhale. Hold. Exhale. Repeat.

 
Ready
0
Rounds
0:00
Elapsed

Box Breathing

Navy SEAL technique. Inhale 4s, hold 4s, exhale 4s, hold 4s. Resets your nervous system in minutes.

In 4sHold 4sOut 4sHold 4s
4s
4s
4s
4s
Atomic Pro

Build a Daily Calm Habit

Track your breathing sessions, unlock guided meditation scripts, and sync your wellness routine across all devices.

$7/mo
✓ Session tracking ✓ Guided meditations ✓ Cross-device sync ✓ Premium soundscapes
Get Atomic Pro →

🧰 Related Free Tools

🍅 Pomodoro Timer
Focus sprints + streaks 🎵 Sound Mixer
Ambient focus sounds ⏳ Visual Timer
Beat time blindness

📖 Also read: The 30-Day Focus Transformation

Frequently Asked Questions

What breathing patterns are included?

Four guided patterns — Box Breathing (inhale 4s, hold 4s, exhale 4s, hold 4s), 4-7-8 Breathing, Resonance (coherent) Breathing, and Simple Calm — plus a Custom mode where you set your own inhale, hold, and exhale durations.

How do I do box breathing?

Inhale through your nose for 4 seconds, hold for 4, exhale for 4, and hold for 4. The animated circle and phase labels guide each step so you don't have to count. Repeat for 5-10 rounds to reset your nervous system.

What is 4-7-8 breathing good for?

Inhale for 4 seconds, hold for 7, exhale for 8. The long exhale activates your parasympathetic nervous system — the body's rest-and-digest mode — which makes it useful for falling asleep, calming anxiety, or winding down after a stressful day.

Do I need an account or app to use it?

No. The breathing timer runs entirely in your browser — start your 7-day free trial, no install, no account. Optional sound cues are generated with the Web Audio API, so nothing is streamed or stored.

Can I create my own breathing pattern?

Yes — the Custom tab lets you set inhale, hold, exhale, and second-hold durations with sliders (from 2 to 16 seconds each) and name your pattern. Your settings are saved locally on your device.

How many rounds should I do?

Start with 5 rounds — roughly 2-3 minutes — and build from there. The timer tracks your rounds and elapsed time on screen so you can see your progress at a glance.