Timers by Duration

Find the perfect breathing timer for any time you have — from 30-second resets to 20-minute deep sessions.

Not every moment allows for a 10-minute breathing session. Sometimes you have 30 seconds before a meeting. Sometimes you have 20 minutes of dedicated practice time. The optimal breathing duration depends on your available time, your goal, and the specific technique.

Research shows that even 30 seconds of focused breathing produces measurable physiological changes — lower heart rate, reduced cortisol spike, vagal nerve activation. Longer sessions (10+ minutes) produce deeper nervous system shifts and more lasting benefits.

Below you'll find every timer organized by duration, so you can find exactly what fits your schedule.

Start Breathing — Free

Free · No download · Works on any device

Quick Resets (30 sec – 2 min)

Ultra-short breathing exercises for immediate relief when time is tight.

30-Second Exercise 1-Minute Exercise 2-Minute Exercise Box Breathing 1 min Box Breathing 2 min 4-7-8 Breathing 1 min 4-7-8 Breathing 2 min Coherence 1 min Deep Breathing 2 min Extended Exhale 1 min Physiological Sigh 1 min Power Breathing 1 min Triangle 1 min Resonance 1 min

Short Sessions (3 – 5 min)

The most popular duration — enough time for meaningful nervous system shift.

3-Minute Exercise 5-Minute Exercise 5-Minute Exercises Box Breathing 3 min Box Breathing 5 min 4-7-8 Breathing 3 min 4-7-8 Breathing 5 min Coherence 3 min Coherence 5 min Extended Exhale 3 min Extended Exhale 5 min Physiological Sigh 3 min Physiological Sigh 5 min Power Breathing 3 min Power Breathing 5 min Triangle 3 min Triangle 5 min Resonance 3 min Resonance 5 min

Medium Sessions (7 – 10 min)

Deep practice sessions for meaningful nervous system recalibration.

7-Minute Exercise 10-Minute Exercise 10-Minute Exercises Box Breathing 7 min Box Breathing 10 min 4-7-8 Breathing 7 min 4-7-8 Breathing 10 min Coherence 10 min Extended Exhale 10 min Triangle 10 min

Long Sessions (15 – 25 min)

Extended sessions for deep practice and advanced practitioners.

15-Minute Exercise 20-Minute Exercise 25-Minute Exercise Box Breathing 15 min Box Breathing 20 min 4-7-8 Breathing 15 min Coherence 15 min Coherence 20 min

Frequently Asked Questions

How long should a breathing exercise be?

For immediate stress relief, 1-3 minutes is enough to produce measurable calm. For sustained nervous system benefits (improved HRV, lower baseline stress), 5-10 minutes daily is the research-backed sweet spot. Sessions of 15+ minutes are for advanced practitioners or dedicated meditation-style sessions.

Is a 1-minute breathing exercise effective?

Yes. Research shows that even 3 deep breaths (about 30 seconds) produce measurable reductions in heart rate and sympathetic nervous system activation. A focused 1-minute session of 4-7-8 or box breathing can meaningfully shift your physiological state before a meeting, presentation, or stressful moment.

What is the best duration for beginners?

Start with 3-5 minutes. This is long enough to feel real benefits without requiring the focus that longer sessions demand. As the practice becomes habitual, gradually extend to 10 minutes. The most important factor isn't duration — it's consistency. A daily 3-minute practice beats an occasional 20-minute session.

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