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9 science-backed breathing exercises with visual pacing and audio cues.
Breathwork Tools is a free online breathing timer that guides you through 9 evidence-based techniques. Each pattern uses real-time visual pacing and optional audio cues to help you maintain rhythm — no app download, no account required.
Inhale 4 seconds, hold 4, exhale 4, hold 4. Used by Navy SEALs and first responders for rapid stress reduction and focus under pressure.
Inhale 4 seconds, hold 7, exhale 8. Developed by Dr. Andrew Weil, this technique activates the parasympathetic nervous system and is widely used for falling asleep faster and managing anxiety.
Equal inhale and exhale at 5-6 breaths per minute. Maximizes heart rate variability (HRV) and brings the autonomic nervous system into balance — the foundation of most clinical breathwork protocols.
A double inhale followed by an extended exhale. Discovered by Stanford researchers, this is the fastest known way to calm the nervous system in real time — effective in a single breath cycle.
Short, forceful exhales with passive inhales at an accelerated pace. Increases alertness, energy, and sympathetic activation — ideal before workouts or when you need to perform.
Slow, rhythmic breathing at your personal resonance frequency (typically 4.5-6.5 breaths per minute). Clinically shown to reduce blood pressure, improve mood, and enhance emotional regulation.
Select a breathing pattern, press start, and follow the expanding and contracting visual guide. An animated ring shows your progress through each breath cycle while a countdown timer marks each phase — inhale, hold, exhale. Audio tones signal phase transitions so you can close your eyes and stay in rhythm. Track your sessions, build streaks, and monitor total practice time with a free account.
Most techniques produce noticeable effects within 2-5 minutes. For deeper relaxation, 10-20 minute sessions are common. Start with 3-5 rounds and increase gradually.
The 4-7-8 technique and Coherence Breathing are both effective for sleep. The extended exhale in 4-7-8 activates the vagus nerve and signals your body to wind down. Many users fall asleep within 2-3 rounds.
Yes. Slow, controlled breathing directly counteracts the fight-or-flight response. Box Breathing, Coherence Breathing, and the Physiological Sigh are all clinically validated for acute and chronic anxiety management.
Completely free. No subscriptions, no ads, no data collection. Breathwork Tools runs entirely in your browser. An optional free account lets you track sessions and streaks.
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