Breathing Exercise Timer

What are breathing exercises?

Breathing exercises are techniques that focus on controlling your breath to improve physical and mental well-being. They can help reduce stress, lower blood pressure, improve focus, and promote relaxation.

Regular practice of breathing exercises can activate the parasympathetic nervous system, which helps your body relax and recover from stress.

Breathing techniques

Box Breathing (4-4-4-4)

Used by Navy SEALs for stress management. Inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds. Great for focus and calm.

4-7-8 Relaxing Breath

Developed by Dr. Andrew Weil. Inhale 4 seconds, hold 7 seconds, exhale 8 seconds. Excellent for sleep and deep relaxation.

Energizing Breath (4-2-4)

Quick energizing technique. Inhale 4 seconds, hold 2 seconds, exhale 4 seconds. Good for morning wake-up or afternoon slump.

Calming Breath (4-4-6)

Longer exhale promotes relaxation. Inhale 4 seconds, hold 4 seconds, exhale 6 seconds. Great for anxiety relief.

Benefits of breathing exercises

• Reduces stress and anxiety
• Lowers blood pressure and heart rate
• Improves focus and concentration
• Promotes better sleep
• Increases energy levels
• Enhances emotional well-being

Tips for effective practice

• Find a quiet, comfortable place
• Sit or lie in a relaxed position
• Close your eyes to minimize distractions
• Breathe through your nose when possible
• Focus on the rhythm of your breath
• Practice regularly for best results