Free Breathing Exercise Tool
9 evidence-based patterns in one tool — pick a technique and start breathing
This is a free breathing exercise tool that runs in your browser. It guides you through 9 different breathing techniques with visual pacing, so you don't have to count seconds or watch a clock. Each pattern is backed by research — box breathing for focus, 4-7-8 for sleep, extended exhale for anxiety, and more.
The tool is designed to be the simplest possible way to do structured breathing. Open the link. Pick a pattern. Hit start. A visual animation expands and contracts to match your breath cycle. Optional audio cues mark transitions between inhale, hold, and exhale phases. Sessions are timed so you can set it and zone out.
No account, no download, no subscription. It works on your phone, tablet, or computer. Session data stays on your device — nothing is sent to a server. The entire tool loads in under a second and uses less data than a single Instagram story. It's a breathing timer, done right, given away for free.
Recommended Patterns
4-4-4-4. Focus and calm under pressure. The most versatile pattern — works for almost everything.
Deep relaxation and sleep. Long hold and exhale phases trigger heavy parasympathetic activation.
2-count inhale, 4-count exhale. The simplest anxiety relief pattern. No holds, no complexity.
When to Use It
- Morning — set your nervous system baseline before the day starts
- Pre-performance — presentations, exams, competitions, interviews
- Stress response — when you feel tension building in your chest and shoulders
- Sleep onset — shift from wired to tired in 5-10 minutes
- Recovery — after workouts, stressful events, or long work days
Frequently Asked Questions
How do I choose the right breathing pattern?
Match the pattern to your goal. For focus: box breathing. For anxiety: extended exhale or physiological sigh. For sleep: 4-7-8. For energy: energizing breathing. For general calm: coherence breathing. Start with 3-5 minutes of any pattern and adjust from there.
Do I need to create an account?
No. The tool works immediately with no signup. Session tracking happens locally on your device. If you want to sync across devices, there's an optional (free) sign-in, but it's not required for anything.
Is this backed by science?
Yes. Each pattern is based on published research. Box breathing is used in military and clinical settings. 4-7-8 was developed by Dr. Andrew Weil at the University of Arizona. The physiological sigh was validated by a 2023 Stanford study led by Dr. Andrew Huberman. Coherence breathing is based on Heart Rate Variability research.
Can I use this during a workout?
Before and after, yes. During is harder because most patterns require controlled pacing that doesn't match exercise breathing. The exception is box breathing at shorter intervals (2-2-2-2 or 3-3-3-3) during rest periods between sets.
Explore Patterns & Guides