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Breathing Exercise

A guided, animated pacer for Box Breathing, 4-7-8, and simple deep breathing.

Runs in your browserNo sign-up required
Choose a Pattern

Equal-length inhale, hold, exhale, hold — used by Navy SEALs and athletes to stay calm under pressure.

Simple by Design

A calm, low-effort micro-tool: an expanding and contracting circle timed to a recognized breathing pattern, with the current phase and a countdown shown alongside it. No account, no tracking, no session limits — just a pacer for whenever a minute of guided breathing would help.

How to Use This Tool

  1. 1Pick a patternBox Breathing, 4-7-8, simple deep breathing, or a relaxing long-exhale pattern.
  2. 2Press StartThe circle expands and contracts in time with each phase.
  3. 3Follow the on-screen phase and countdownInhale, hold, exhale — timed automatically.
  4. 4Stop anytimeNo fixed session length — breathe for as long as feels right.

Good to Know

  • Box Breathing (4-4-4-4, equal-length inhale/hold/exhale/hold) is used by Navy SEALs and athletes specifically for staying calm under pressure.
  • The 4-7-8 technique's longer exhale than inhale is popularized for helping with falling asleep and easing anxiety.
  • This is a simple, low-effort tool by design — just a visual pacer and a timer, genuinely useful for a 1-2 minute stress or focus reset.
  • Nothing about your session is tracked or saved — it's just a guide for the moment you're using it.

Frequently Asked Questions

Which pattern should I try first?

Simple Deep Breathing (5-5) is the easiest starting point. Box Breathing is a good next step for focus, and 4-7-8 is specifically popular for winding down before sleep.

How long should I do this for?

There's no fixed length — even 4-5 full cycles (a minute or two) is a reasonable reset; longer sessions work too if it's helping.

Is this a substitute for medical treatment of anxiety?

No — it's a simple relaxation tool, not a substitute for professional mental health care if you're dealing with ongoing anxiety or stress.