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Breathing Timer

Box breath, 4-7-8, and custom rhythms.

Press F for fullscreen

Breathe in

4

About Breathing Timer

The 4-7-8 breathing rhythm is a standard relaxation technique: inhale for four counts, hold for seven, exhale for eight. The page renders a glowing circle that swells on the inhale and contracts on the exhale, with the count visible inside. Stick with it for a few rounds and your heart rate slows. Also supports box breathing (4-4-4-4) and custom rhythms.

The 4-7-8 Rhythm

Popularized by Dr. Andrew Weil, the 4-7-8 pattern is based on pranayama yoga. The long exhale (8 counts) activates the parasympathetic nervous system, which slows heart rate and lowers blood pressure. The 7-count hold gives the lungs time to fully oxygenate the blood. Three to four cycles is usually enough to shift from sympathetic (fight-or-flight) to parasympathetic (rest-and-digest) dominance.

Box Breathing

Box breathing (4-4-4-4) is the pattern used by Navy SEALs and first responders to stay calm under pressure. Each phase — inhale, hold, exhale, hold — lasts the same count, producing a square waveform. The visual circle holds steady during the hold phases and moves during the breath phases, making the square pattern visible.

How to use it

  1. 01

    Choose a pattern

    The controls panel offers 4-7-8, box breathing, and a custom option where you set your own inhale/hold/exhale counts.

  2. 02

    Press Start

    The circle begins to swell. Follow it with your breath — inhale as it grows, hold when it stops, exhale as it shrinks.

  3. 03

    Follow the count

    The number inside the circle shows how many seconds remain in the current phase.

  4. 04

    Repeat

    The cycle loops automatically. Most people feel the effect after 3–4 rounds.

Frequently asked

The shortest path between you and the answer.

Why is 4-7-8 so long?

The 7-count hold is the part most people skip. It is the phase where gas exchange in the lungs peaks. If 7 feels too long, start with 4-4-8 and work up.

Is this tool free?

Yes. Every ScreenTools.co tool is free, with no account, no paywall, and no install.

Does it work on mobile?

Yes. Layouts adapt to phone and tablet screens. Mobile Safari restricts true fullscreen, but the page fills the viewport and you can add the page to your Home Screen for an app-like experience.

Does it work offline?

Once a tool's page has loaded once, the runtime is local. A few tools that fetch fonts or icons need the first hit online; after that, refresh works offline.

Does this collect my data?

No personal data leaves your browser. The site has lightweight, privacy-respecting analytics for aggregate counts (which tool was opened) and nothing else.

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