Breathing Exercise Timer
Calculate breathing exercise patterns for box breathing, 4-7-8, and other relaxation techniques.
Result
TechniqueBox Breathing
PatternInhale: 4s > Hold: 4s > Exhale: 4s > Hold: 4s
One Cycle16 seconds
Total Session Time1:04
Breaths Per Minute3.8 bpm
Rounds4 rounds
Benefits of Controlled Breathing
Controlled breathing activates the parasympathetic nervous system, reducing stress and anxiety. Box breathing is used by Navy SEALs for stress management. The 4-7-8 technique was popularized by Dr. Andrew Weil for sleep. Coherent breathing at 5 breaths per minute optimizes heart rate variability (HRV).