Free Breathing Timer and Online Breathing Pacer
This free breathing timer helps you follow a steady rhythm for inhaling and exhaling without counting every second yourself. Use it for a short breathing practice, a pause between tasks, or a quiet moment before bed. Beginners can start with gentle breaths and no holds, adjusting the pace to stay comfortable. For reminders to pause between tasks, try a mindfulness bell with random intervals during your day.
Breaths completed: 0. Stop if you feel dizzy or short of breath, and return to normal breathing.
How to use this breathing timer
- Sit comfortably and let your breathing settle before starting.
- Choose a five minute session, or less if you need a shorter practice. For meditation sessions without breathing cues, use a meditation timer with interval bells to mark points during practice.
- Try five seconds in and five seconds out, adjusting either duration if needed.
- Leave breath holds off and follow the inhale and exhale cues gently.
- Stop and return to ordinary breathing if you feel dizzy or uncomfortable.
How to follow a breathing pacer comfortably
Follow the timer as a guide, not a demand to take bigger breaths. Keep each breath quiet and comfortable, and let the air leave naturally rather than pushing it out. Royal United Hospitals Bath guidance recommends relaxed abdominal breathing for five to ten minutes, with breaks as needed.
An inhale of five seconds followed by an exhale of five seconds gives six breaths per minute. You can adjust the two durations separately rather than adding a hold to slow the rhythm. Cambridge University Hospitals guidance starts with gentle breathing and introduces a short pause only after the technique feels comfortable.
What research says about slow breathing
Slow paced breathing is commonly defined as fewer than ten breaths per minute, with about six frequently studied. A 2024 systematic review and meta analysis included 31 studies and 1,133 participants. It found immediate reductions in systolic blood pressure and heart rate, alongside increases in some heart rate variability measures, but results varied across outcomes.
These findings do not make a breathing timer a guaranteed treatment. A 2018 systematic review described changes in autonomic and cardiovascular measures, with effects more complex than simply switching on a relaxation response. A studied breathing rate is a useful reference point, not a requirement to keep following a rhythm that feels uncomfortable. For a separate look at everyday awareness, the MAAS mindfulness scale quiz asks about attention in daily life.
Choose settings for beginners, focus, or bedtime
For beginners, start with five minutes of gentle breathing and leave holds off. Equal inhale and exhale durations offer a simple rhythm to follow. Another studied pattern uses 4.5 seconds in and 5.5 seconds out: a 2026 study involving 67 moderately stressed students used that pattern in five minute sessions. It is an option, not a universal prescription.
For a pause before focused work or at bedtime, choose a comfortable rhythm rather than chasing a particular ratio. A slightly longer exhale is an option in NHS breathing guidance, but let it happen without force. These are ways to fit practice into your routine, not settings proven to improve focus or treat insomnia. If you prefer background sound during your pause, the white noise player also offers pink and brown noise.
Know when to stop and how to reduce strain
Dizziness is a reason to stop, not a sign of progress. Stop the timer, return to ordinary breathing, and sit or lie safely if you feel light headed. Cambridge University Hospitals breathing guidance advises pausing for one or two minutes if dizziness develops before trying again. Do not force yourself to finish the session.
Breath holds are not required. Cambridge University Hospitals guidance makes a short pause optional after comfortable practice and advises avoiding breath holding during exertion. If moving visuals bother you, use static instructions or a reduced motion option if available. The purpose is gentle pacing, not matching an animation at the expense of comfort. If breath holds feel comfortable and you want a different pattern, the box breathing timer provides a practice that includes them.
Breathing Timer questions
What is a breathing timer or breathing pacer?
A breathing timer gives you timed cues for inhaling and exhaling, so you do not have to count each second yourself. A breathing pacer serves the same purpose: it provides a rhythm to follow. Use the cues gently, adjusting the timing if the pattern feels uncomfortable.
What is a good breathing rate to start with?
About six breaths per minute is a frequently studied target for slow breathing. Five seconds inhaling and five seconds exhaling produces that rate. Treat it as a starting option rather than a rule, and change the timing or stop if you cannot breathe comfortably.
How long should a breathing timer session last?
Five minutes is a practical starting session. NHS guidance recommends five to ten minutes of gentle abdominal breathing, with breaks as needed. You do not need to complete the full time if you feel uncomfortable. Stop the timer and return to ordinary breathing when needed.
Should I exhale longer than I inhale?
A slightly longer exhale is an option, not a requirement. NHS guidance allows this pattern while emphasizing that air should leave naturally. You can also use equal inhale and exhale durations. Choose a rhythm you can follow gently without pushing out air or straining.
Do I need to hold my breath during paced breathing?
No. A simple inhale and exhale pattern is an appropriate starting point. Clinical guidance introduces a short pause only after gentle breathing feels comfortable. Leave holds off if they feel unpleasant, and avoid holding your breath during exertion such as lifting or climbing stairs.
Can I use a breathing timer before sleep?
You can use a short, comfortable breathing practice as part of winding down before bed. Keep the breath gentle and leave holds off if they are uncomfortable. The research summarized here does not establish a particular timer setting as a treatment for insomnia or a guarantee of sleep.
Should I breathe through my nose or mouth when using a breathing timer?
Breathe through your nose if it feels comfortable, but mouth breathing is fine if your nose is blocked. Follow the timer with gentle breaths rather than trying to fill your lungs completely. If the pace makes you strain or feel short of breath, return to your natural rhythm and adjust the settings.