Home: box breathing timer

  1. Divine, M. (2016). A Navy SEAL breathing technique to stay calm and focused. Time.Mark Divine's account of when he practices box breathing
  2. Sætrevik, B., Granerud, T., Nijhof, M., & Sandvik, A. (2025). Tactical breathing enhances police performance in a critical incident simulation. Collabra: Psychology, 11(1), 144527.The 2025 police student study: better simulated performance, no change in self-reported stress
  3. Röttger, S., Theobald, D. A., Abendroth, J., & Jacobsen, T. (2021). The effectiveness of combat tactical breathing as compared with prolonged exhalation. Applied Psychophysiology and Biofeedback, 46, 19–28.The 2021 comparison: better task scores with prolonged exhalation, lower arousal with tactical breathing
  4. Sherwood Forest Hospitals NHS Foundation Trust. Breathing exercises (staff wellbeing leaflet).NHS staff guidance teaching box breathing, tracing a square, and why it was chosen for a busy shift
  5. Balban, M. Y., Neri, E., Kogon, M. M., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.The 2023 randomized trial's design, box breathing result and limitations
  6. Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.The systematic review of slow breathing under 10 breaths a minute

4-7-8 breathing timer

  1. Weil, A. The 4-7-8 Breath: health benefits and demonstration. DrWeil.com.The steps, the 4:7:8 ratio and the advice to start with 4 breaths
  2. Eide, E. M., et al. (2026). Slow breathing techniques before bedtime and the effects on sleep: a systematic review. Sleep Medicine Reviews, 102284.The systematic review of slow breathing before bedtime and its inconclusive objective measures
  3. Vierra, J., Boonla, O., & Prasertsri, P. (2022). Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults. Physiological Reports, 10(13), e15389.The 2022 study of 4-7-8, heart rate variability and blood pressure
  4. Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.The evidence on slow breathing under 10 breaths a minute

Coherent breathing timer

  1. Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology, 5, 756.Resonance near 6 breaths a minute, respiratory sinus arrhythmia and typical resting breathing rates
  2. Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.The systematic review of slow breathing and its mixed, small studies
  3. Eide, E. M., et al. (2026). Slow breathing techniques before bedtime and the effects on sleep: a systematic review. Sleep Medicine Reviews, 102284.The review of slow breathing before bedtime
  4. Lin, I. M., Tai, L. Y., & Fan, S. Y. (2014). Breathing at a rate of 5.5 breaths per minute with equal inhalation-to-exhalation ratio increases heart rate variability. International Journal of Psychophysiology, 91, 206–211.Equal halves at 5.5 breaths a minute compared with a 4:6 split
  5. Meehan, Z. M., & Shaffer, F. (2024). Do longer exhalations increase HRV during slow-paced breathing? Applied Psychophysiology and Biofeedback, 49(3), 407–417.No difference in heart rate variability between 1:1 and 1:2 at 6 breaths a minute, and the mixed earlier studies

Extended exhale breathing timer

  1. Balban, M. Y., Neri, E., Kogon, M. M., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.The Stanford trial and its result for the exhale-focused practice
  2. Röttger, S., Theobald, D. A., Abendroth, J., & Jacobsen, T. (2021). The effectiveness of combat tactical breathing as compared with prolonged exhalation. Applied Psychophysiology and Biofeedback, 46, 19–28.The 2021 comparison: better task scores with prolonged exhalation, lower arousal with tactical breathing
  3. Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.The systematic review of slow breathing under 10 breaths a minute
  4. Van Diest, I., Verstappen, K., Aubert, A. E., et al. (2014). Inhalation/exhalation ratio modulates the effect of slow breathing on heart rate variability and relaxation. Applied Psychophysiology and Biofeedback, 39(3–4), 171–180.A short inhale with a long exhale rated more relaxing, with more high-frequency heart rate variability at 6 breaths a minute
  5. Meehan, Z. M., & Shaffer, F. (2024). Do longer exhalations increase HRV during slow-paced breathing? Applied Psychophysiology and Biofeedback, 49(3), 407–417.No difference in heart rate variability between 1:1 and 1:2 at 6 breaths a minute, and the mixed earlier studies
  6. Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology, 5, 756.Longer exhalations and respiratory sinus arrhythmia

7-11 breathing timer

  1. NHS Leadership Academy. Tool 2: Breathe your way to calm, 7/11 breathing.The 7/11 counts, scaling them down, number of breaths, counting in your head, use with children, and the before-and-after stress rating
  2. Student Minds. 7-11 breathing exercise. Published 1 July 2024.What 7-11 is taught for, how long to practice, the 3-5 count and regular practice
  3. University of Washington, CBT+. Ways to relax by using breathing.Practicing breathing exercises when anxiety is at its usual level
  4. Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.The systematic review of slow breathing under 10 breaths a minute
  5. Van Diest, I., Verstappen, K., Aubert, A. E., et al. (2014). Inhalation/exhalation ratio modulates the effect of slow breathing on heart rate variability and relaxation. Applied Psychophysiology and Biofeedback, 39(3–4), 171–180.A short inhale with a long exhale rated more relaxing than the reverse
  6. Meehan, Z. M., & Shaffer, F. (2024). Do longer exhalations increase HRV during slow-paced breathing? Applied Psychophysiology and Biofeedback, 49(3), 407–417.No difference in heart rate variability between 1:1 and 1:2 at 6 breaths a minute

Triangle breathing timer

  1. St George's University Hospitals NHS Foundation Trust, Wandsworth Community Feeding Service. Triangle breathing. April 2020.An NHS leaflet teaching triangle breathing: 3 counts on each side, tracing from the bottom left, holding after the in breath
  2. Divine, M. (2016). A Navy SEAL breathing technique to stay calm and focused. Time.Holding without clamping down
  3. University of Washington, CBT+. Ways to relax by using breathing.The 3-in, 6-out triangle variant, and when to practice
  4. Sherwood Forest Hospitals NHS Foundation Trust. Breathing exercises (staff wellbeing leaflet).NHS staff guidance on box breathing for stress at work
  5. Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.The systematic review of slow breathing under 10 breaths a minute
  6. Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology, 5, 756.Typical resting breathing rates
  7. Balban, M. Y., Neri, E., Kogon, M. M., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.The 2023 trial's result for box breathing and its limits
  8. Röttger, S., Theobald, D. A., Abendroth, J., & Jacobsen, T. (2021). The effectiveness of combat tactical breathing as compared with prolonged exhalation. Applied Psychophysiology and Biofeedback, 46, 19–28.The 2021 comparison: lower arousal with tactical breathing, better task scores with prolonged exhalation
  9. NHS. Breathing exercises for stress. Reviewed 12 June 2026.NHS guidance to practice for at least 5 minutes as part of a daily routine

Equal breathing timer

  1. Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology, 5, 756.Typical resting breathing rates, and resonance near 6 breaths a minute
  2. Heydarian, F., Mohammadi, S., Shamsalinia, A., & Arzani, A. (2026). Sama Vritti pranayama breathing exercise on sleep disturbance and fatigue among hemodialysis patients: a quasi-experimental study. Caspian Journal of Internal Medicine, 17(2), 457–463.Sama vritti as a breath of equal lengths, and the 2026 hemodialysis study and its limits
  3. NHS. Breathing exercises for stress. Reviewed 12 June 2026.NHS guidance on counting to 5 in and out, breathing in through the nose and out through the mouth, and practicing for 5 minutes
  4. Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.The systematic review of slow breathing and its inclusion of paced breathing
  5. Lin, I. M., Tai, L. Y., & Fan, S. Y. (2014). Breathing at a rate of 5.5 breaths per minute with equal inhalation-to-exhalation ratio increases heart rate variability. International Journal of Psychophysiology, 91, 206–211.Equal halves at 5.5 breaths a minute compared with a 4:6 split
  6. Meehan, Z. M., & Shaffer, F. (2024). Do longer exhalations increase HRV during slow-paced breathing? Applied Psychophysiology and Biofeedback, 49(3), 407–417.No difference in heart rate variability between 1:1 and 1:2 at 6 breaths a minute
  7. Eide, E. M., et al. (2026). Slow breathing techniques before bedtime and the effects on sleep: a systematic review. Sleep Medicine Reviews, 102284.The review of slow breathing before bedtime and its inconclusive objective measures

Breathing timer

  1. Meehan, Z. M., & Shaffer, F. (2024). Do longer exhalations increase HRV during slow-paced breathing? Applied Psychophysiology and Biofeedback, 49(3), 407–417.The adult resonance range of 4.5 to 6.5 breaths a minute, and no difference between 1:1 and 1:2 at 6 breaths a minute
  2. Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.The evidence on slow breathing under 10 breaths a minute
  3. Laborde, S., Allen, M. S., Borges, U., et al. (2022). Effects of voluntary slow breathing on heart rate and heart rate variability: a systematic review and a meta-analysis. Neuroscience & Biobehavioral Reviews, 138, 104711.The 2022 meta-analysis of slow breathing and vagally mediated heart rate variability
  4. Balban, M. Y., Neri, E., Kogon, M. M., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.The 2023 trial in which cyclic sighing was the only practice to improve mood significantly more than meditation
  5. Röttger, S., Theobald, D. A., Abendroth, J., & Jacobsen, T. (2021). The effectiveness of combat tactical breathing as compared with prolonged exhalation. Applied Psychophysiology and Biofeedback, 46, 19–28.The comparison of prolonged exhalation with tactical breathing

Breathing exercises for anxiety

  1. Balban, M. Y., Neri, E., Kogon, M. M., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.The comparison of breathing exercises with mindfulness, the result for the exhale-focused practice, and anxiety before and after each session
  2. Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.The review of slow breathing and its limitations
  3. Huth, A. (2020). Why you should combat breathe before you leave. Police1, 20 May 2020.Police academy training in combat breathing, also called tactical or box breathing
  4. Student Minds. 7-11 breathing exercise. Published 1 July 2024.7-11 breathing for stress, panic and sleep, and the shorter 3 and 5 counts
  5. NHS Leadership Academy. Tool 2: Breathe your way to calm, 7/11 breathing.NHS staff guidance using the 7-11 counts
  6. NHS. Panic disorder. Reviewed 22 August 2023.What to do during a panic attack and how long attacks usually last
  7. NHS. Breathing exercises for stress. Reviewed 12 June 2026.Practicing for at least 5 minutes as a daily routine; in through the nose and out through the mouth
  8. NHS. Generalised anxiety disorder in adults. Reviewed 22 October 2024.Breathing exercises as self-help, talking therapies, and when anxiety warrants a doctor
  9. Sherwood Forest Hospitals NHS Foundation Trust. Breathing exercises (staff wellbeing leaflet).Grounding exercises when focusing on the breath is uncomfortable
  10. Ambitious about Autism. Breathing strategies to support wellbeing.The grounding exercise of noticing 5 things

4-7-8 breathing for sleep

  1. Weil, A. The 4-7-8 Breath: health benefits and demonstration. DrWeil.com.The steps, the 4:7:8 ratio and the advice to start with 4 breaths
  2. Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.The evidence on slow breathing under 10 breaths a minute
  3. Eide, E. M., et al. (2026). Slow breathing techniques before bedtime and the effects on sleep: a systematic review. Sleep Medicine Reviews, 102284.The systematic review of slow breathing before bedtime
  4. Vierra, J., Boonla, O., & Prasertsri, P. (2022). Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults. Physiological Reports, 10(13), e15389.The 2022 study of 4-7-8 and immediate heart rate and blood pressure changes
  5. Balban, M. Y., Neri, E., Kogon, M. M., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.No significant change in sleep after a month of daily breathing practice
  6. NHS. Insomnia. Reviewed 19 March 2024.Winding down before bed, screens before bed, and when to see a GP
  7. Student Minds. 7-11 breathing exercise. Published 1 July 2024.7-11 breathing suggested for trouble sleeping
  8. American Psychological Association. Appendix 3.3: Stimulus control instructions. Supplement to Making Evidence-Based Psychological Treatments Work With Older Adults.Getting up after 15 to 20 minutes awake, and not watching the clock
  9. Sherwood Forest Hospitals NHS Foundation Trust. Breathing exercises (staff wellbeing leaflet).Feeling dizzy when starting breathing exercises, and sitting or lying down to practice

Navy SEAL box breathing

  1. Divine, M. (2016). A Navy SEAL breathing technique to stay calm and focused. Time.Mark Divine's account of developing and using box breathing, his steps, and how long he practices
  2. Huth, A. (2020). Why you should combat breathe before you leave. Police1, 20 May 2020.Combat breathing, also called tactical or box breathing, taught at a police academy with 4 counts
  3. Röttger, S., Theobald, D. A., Abendroth, J., & Jacobsen, T. (2021). The effectiveness of combat tactical breathing as compared with prolonged exhalation. Applied Psychophysiology and Biofeedback, 46, 19–28.Tactical breathing's use by military and law enforcement personnel, and the 2021 comparison with prolonged exhalation
  4. Sætrevik, B., Granerud, T., Nijhof, M., & Sandvik, A. (2025). Tactical breathing enhances police performance in a critical incident simulation. Collabra: Psychology, 11(1), 144527.The 2025 police student study of tactical breathing and performance
  5. Balban, M. Y., Neri, E., Kogon, M. M., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.The Stanford trial's box breathing arm and resting heart rate
  6. Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.Slow breathing and heart rate variability during practice

Box breathing vs 4-7-8

  1. Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology, 5, 756.Typical resting breathing rates
  2. Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.Slow breathing under 10 breaths a minute and heart rate variability during practice
  3. Divine, M. (2016). A Navy SEAL breathing technique to stay calm and focused. Time.Mark Divine's steps for box breathing and its neutral, alert effect
  4. Weil, A. The 4-7-8 Breath: health benefits and demonstration. DrWeil.com.The 4-7-8 steps and their use for winding down
  5. Balban, M. Y., Neri, E., Kogon, M. M., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.The Stanford trial, its box breathing arm and how its counts were set
  6. Vierra, J., Boonla, O., & Prasertsri, P. (2022). Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults. Physiological Reports, 10(13), e15389.The 2022 4-7-8 study
  7. Eide, E. M., et al. (2026). Slow breathing techniques before bedtime and the effects on sleep: a systematic review. Sleep Medicine Reviews, 102284.The review of slow breathing before bedtime

How long should you do box breathing?

  1. Balban, M. Y., Neri, E., Kogon, M. M., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.The 5-minute daily dose, how the box counts were set, and the trial's design and limits
  2. Divine, M. (2016). A Navy SEAL breathing technique to stay calm and focused. Time.Divine's advice on session length, spot drills and the neutral effect of 4-4-4-4
  3. Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.Session lengths in slow-breathing studies and why they can't be pooled
  4. NHS. Breathing exercises for stress. Reviewed 12 June 2026.NHS advice to practice for at least 5 minutes, as a daily routine
  5. Student Minds. 7-11 breathing exercise. Published 1 July 2024.5 to 10 minutes for 7-11 breathing
  6. Sherwood Forest Hospitals NHS Foundation Trust. Breathing exercises (staff wellbeing leaflet).Dizziness when starting, repeating the box up to 4 times, and sitting or lying down
  7. Weil, A. The 4-7-8 Breath: health benefits and demonstration. DrWeil.com.4-7-8 for winding down
  8. Eide, E. M., et al. (2026). Slow breathing techniques before bedtime and the effects on sleep: a systematic review. Sleep Medicine Reviews, 102284.The review of slow breathing before bedtime

Box breathing for kids

  1. Children's Health (Dallas). Breathing exercises for kids. Updated 30 January 2023.Counts for children, belly breathing steps, ages, and practicing when calm and at bedtime
  2. Action for Healthy Kids. Breathing and mindfulness exercises for kids.Hand tracing, invitational language, props, and the caution about breath holds with children
  3. Sherwood Forest Hospitals NHS Foundation Trust. Breathing exercises (staff wellbeing leaflet).Tracing a box shape around a phone or notepad
  4. Ambitious about Autism. Breathing strategies to support wellbeing.Balloon or belly breathing for younger children

Breathing exercises compared

  1. Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.The effects associated with slow breathing under 10 breaths a minute
  2. Balban, M. Y., Neri, E., Kogon, M. M., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.The exhale-focused practice compared with meditation
  3. Eide, E. M., et al. (2026). Slow breathing techniques before bedtime and the effects on sleep: a systematic review. Sleep Medicine Reviews, 102284.Slow breathing before bedtime and self-reported sleep
  4. Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology, 5, 756.The 6-breaths-a-minute resonance frequency
  5. NHS. Breathing exercises for stress. Reviewed 12 June 2026.NHS guidance to practice for at least 5 minutes a day

Some sources support more than one page; they appear under each page that cites them. Health information on this site is general information, not medical advice.