Anxiety Breathing Timer
Start breathing — reduce anxiety in minutes
When anxiety hits, you need something that works immediately. This timer is pre-set to 4-7-8 breathing — the technique with the strongest evidence for rapid anxiety reduction. Press start, follow the visual pacer, and let the extended exhale do its work. The 7-second hold and 8-second exhale directly activate your parasympathetic nervous system, slowing heart rate and reducing the physical symptoms of anxiety.
Visual pacing is especially valuable during anxiety because it gives your brain something external to focus on. Instead of spiraling in anxious thoughts while trying to count seconds, you simply match your breathing to the animation. This dual-focus effect (visual attention + breathing rhythm) interrupts the cognitive pattern of anxiety more effectively than breathing alone.
Benefits
- Pre-set to the most effective anxiety technique — just press start
- Visual pacer provides an external focus point to interrupt anxious thoughts
- Effects begin within 2-3 breath cycles
- Dual-focus effect (visual + breathing) more effective than breathing alone
Frequently Asked Questions
Why is this pre-set to 4-7-8 for anxiety?
4-7-8 has the strongest exhale-to-inhale ratio of any standard technique, which produces the most powerful parasympathetic activation. The 7-second hold also raises CO2, which counteracts the hyperventilation that often accompanies anxiety.
What if 4-7-8 feels too intense during anxiety?
Switch to coherence breathing (equal inhale and exhale with no holds) from the technique selector. It's gentler and still effective. You can also try the physiological sigh for single-breath relief.
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