A breathing exercise is a simple, timed way of changing how you breathe, usually slower and deeper, to calm the body or wake it up. This free breathe-in, breathe-out timer guides 14 patterns, from box breathing and 4-7-8 to Anulom Vilom and Bhramari, with a ring to follow, a spoken cue and a soft chime. You don't need to count; you only need to follow.
How to use the breathing timer
- Pick a pattern from the buttons above. Box breathing is selected when the page opens.
- Set the rounds. Each pattern starts with a sensible number (for example 8 rounds of box breathing, 4 of 4-7-8). You can choose 1 to 60.
- Voice and chime. The voice says "breathe in", "hold" and "breathe out", and a soft tick marks each change. Turn either off with the checkboxes.
- Press Start and follow the ring. It grows on the inhale, stays full while you hold, and shrinks on the exhale. The number in the middle counts down the seconds of each phase.
- Stop at any time. When all rounds are done, a bell sounds and the practice is added to My practice.
For alternate-nostril patterns, a label lights up to show which nostril to breathe through. In Anulom Vilom the timer switches the starting side every round. For Kapalbhati it counts 30 quick "pumps" (short, active exhales through the nose), then gives you 20 seconds of rest before the next round.
The 14 breathing patterns in the timer
Counts are in seconds: breathe in – hold – breathe out – hold. The length is for the default rounds.
| Pattern | Count | Default | Good for |
|---|---|---|---|
| Box breathing (Sama Vritti) | 4-4-4-4 | 8 rounds, ~2 min | Stress at work, focus before a test |
| 4-7-8 breathing | 4-7-8 | 4 rounds, ~1.5 min | Falling asleep, winding down |
| Anulom Vilom | 4-4, alternate nostrils | 12 rounds, ~1.5 min | Balance, calm focus, daily practice |
| Nadi Shodhana | 4-4-8, alternate nostrils | 9 rounds, ~2.5 min | Deeper calm, with a short hold |
| Kapalbhati | 30 pumps + 20 s rest | 3 rounds, ~2.5 min | Energy in the morning (not for everyone) |
| Bhramari (humming bee) | 4 in, 8 hum out | 7 rounds, ~1.5 min | Anxiety, racing thoughts, sleep |
| Ujjayi (ocean breath) | 5-5 | 12 rounds, 2 min | Focus during yoga poses |
| Surya Bhedana | 4 in right, 6 out left | 9 rounds, 1.5 min | Feeling sluggish or cold |
| Chandra Bhedana | 4 in left, 6 out right | 9 rounds, 1.5 min | Cooling down, evening calm |
| Sheetali | 4 in through the tongue, 6 out | 9 rounds, 1.5 min | Hot weather, feeling heated |
| Sheetkari | 4 in through the teeth, 6 out | 9 rounds, 1.5 min | Same as Sheetali if you cannot roll your tongue |
| Viloma | 6-6 | 9 rounds, ~2 min | Learning to lengthen the breath |
| Udgeeth (Om chanting) | 4 in, 10 chant out | 7 rounds, ~1.5 min | Meditation, a steady mind |
| Kevala Kumbhaka | 5-5-5 | 6 rounds, 1.5 min | Advanced practice only |
For Viloma the timer keeps a steady 6-second breath; you add the two or three short pauses yourself. Kevala Kumbhaka is advanced: learn it from an experienced teacher first.
Which breathing exercise for sleep, anxiety and focus?
Breathing exercises for sleep
As a breathing timer for sleep, choose 4-7-8, Bhramari or Chandra Bhedana in bed with the lights low. A long exhale is the key: it tells the body it is safe to rest. Turn the chime off if it keeps you alert, and pair the timer with yoga for sleep or a Yoga Nidra.
Breathing exercises for anxiety and panic attacks
For anxiety, start with Bhramari or box breathing. During a panic attack, long holds can feel frightening, so skip the holds and simply make each out-breath longer than the in-breath. If 4-7-8 makes you light-headed, do fewer rounds. See yoga for anxiety for a full calming routine.
Breathing exercises for focus and stress at work
Box breathing is easy to do at a desk with open eyes. Ujjayi and Anulom Vilom suit a longer break. As a breathing timer for meditation, set 15–20 rounds of Ujjayi or Udgeeth. Before a presentation, two or three minutes of box breathing is enough to steady your voice.
Breathing exercises to lower blood pressure
Slow breathing without holds, such as Anulom Vilom or Bhramari, is the safe choice. Avoid Kapalbhati, Surya Bhedana and long breath holds if you have high blood pressure or heart disease, and keep taking your medicine; see yoga for high blood pressure.
Breathing exercises for lungs, asthma and COPD
Gentle, slow nasal breathing is usually fine, but fast patterns and holds are not. If you have asthma or COPD, ask your doctor or respiratory physiotherapist which exercises suit you, and stop if you become short of breath.
Breathing exercises for kids
Bhramari is a favourite with children: they hum like a bee. Box breathing with 3 to 4 rounds works for older kids. Let them watch the ring grow and shrink like a balloon.
How to do breathing exercises at home
- Sit tall on a chair or cushion, shoulders relaxed. You can also lie down for sleep patterns.
- Breathe through the nose unless the pattern says otherwise (Sheetali, Sheetkari).
- Breathe low. Let the belly move first. This diaphragmatic breathing is gentler than lifting the chest.
- Start short: 2 to 5 minutes a day is enough. Consistency matters more than length.
- Empty stomach for Kapalbhati; the other patterns are fine any time.
Box breathing: what it is for and how long to do it
Box breathing (Sama Vritti) has four equal sides: breathe in for 4, hold for 4, breathe out for 4, hold for 4. It is used to settle nerves before a stressful task, and its even rhythm keeps the mind busy in a calm way. Do 4 to 8 rounds (one to two minutes) at first, and build to 5 minutes. If the holds make you gasp, shorten your practice or switch to Anulom Vilom until the count feels easy.
Benefits and side effects
Why do breathing exercises help? Slow breathing, around six breaths a minute, shifts the nervous system towards rest. Studies link it with a lower heart rate, higher heart rate variability (HRV) and less felt stress. These benefits are real but modest: slow breathing supports sleep, mental health and medical treatment, it does not replace them. Done daily, breathing exercises also give you a quick way to calm down when stress rises.
Side effects are usually mild: dizziness, tingling in the hands or air hunger. Stop, breathe normally and try fewer rounds next time. Skip fast breathing and breath holds if you are pregnant or have heart disease, high blood pressure, epilepsy or glaucoma.
Breathing exercise benefits in Hindi: श्वास व्यायाम ऊपर से कोई पैटर्न चुनें, जैसे अनुलोम विलोम या भ्रामरी, और "Start" दबाएँ। घेरा बड़ा हो तो साँस लें, रुके तो साँस रोकें, छोटा हो तो साँस छोड़ें। रोज़ 2–5 मिनट करने से मन शांत होता है और नींद अच्छी आती है। चक्कर आए तो रुक जाएँ।
Frequently asked questions
What is the best breathing exercise for beginners?
Among yoga breathing exercises for beginners, box breathing and Anulom Vilom are the easiest. Both use short, even counts and no fast breathing. Start with the default rounds and add more over a week or two.
How long should I do breathing exercises each day?
Two to five minutes once or twice a day is a good start. Ten minutes a day is plenty for most people.
Is the breathing timer free and does it work offline?
It is free, with no sign-up. Once the page has loaded it runs in your browser, and completed rounds are saved on your device only.
Can I use the breathing timer in another language?
On this page the spoken cues are in English, but the ring and the countdown work without words. The guided yoga sessions and Yoga Nidra let you choose from 28 languages.
What is 4-7-8 breathing?
Breathe in through the nose for 4 seconds, hold for 7, and breathe out slowly through the mouth for 8. It is a popular breathing exercise for sleep. Start with four rounds.
Are there any side effects of breathing exercises?
Fast breathing or long holds can cause dizziness or tingling. Gentle patterns rarely cause problems. Stop if you feel unwell and ask a doctor if you have a heart or lung condition.
Why is Bhastrika not in the timer?
Bhastrika (bellows breath) is an advanced, forceful practice that is not suitable for many people, so we teach it on its own pranayama page rather than in a quick timer.