Animated Breathing Exercise

Choose a pattern, press Start and follow the circle: it grows as you breathe in, stays still while you hold and shrinks as you breathe out. Soft tones mark every change, so you can keep your eyes closed.

How it is calculated

How the breathing exercise works

Choose a breathing pattern and set the duration in minutes. The exercise always runs to the end of a full breathing cycle.
Press Start. The circle grows while you breathe in, stays large while you hold, shrinks while you breathe out and stays small during the second hold. The number counts down the seconds of the phase.
Soft tones announce each change: high = in, middle = hold, low = out. Fullscreen hides everything else.

The patterns and where they come from

Box breathing 4-4-4-4: four seconds in, four hold, four out, four hold. This is how Cleveland Clinic describes it; it suggests 3 to 4 rounds and gentle breathing without straining.
4-7-8: in through the nose for four, hold for seven, out through the mouth for eight. Cleveland Clinic suggests three cycles for beginners; mild light-headedness can occur at first.
Calm breathing 5-5: breathe in and out evenly, counting to five each time – the NHS guidance for moments of stress, where it says “for at least 5 minutes”.
Custom rhythm: all four phases freely in seconds, holds can be 0.

Honest limits

This page is a pacer to breathe along with – not a treatment and no substitute for medical or therapeutic advice. It measures neither pulse nor breathing. If you feel dizzy or short of breath, stop and breathe normally. If you have a respiratory, heart or anxiety condition, talk to your doctor before doing breathing exercises.

Technology and privacy

The phase is calculated from the elapsed time on every frame, and the tones are scheduled in advance with the Web Audio API – the rhythm stays even in a background tab. Pattern and duration are part of the page address and can be shared; nothing is uploaded.

Frequently asked questions

How do you do 4-7-8 breathing?

Breathe in through your nose for four seconds, hold your breath for seven, and breathe out through your mouth for eight. Cleveland Clinic suggests three cycles to begin with; choose a short duration such as 1 minute.

What is box breathing?

Breathing in four equal phases – in, hold, out, hold – usually four seconds each, like the four sides of a square. If the holds feel too long, shorten the phases under “Custom rhythm”, e.g. to 3-3-3-3.

Which breathing exercise helps you calm down?

Slow, even breathing is often recommended, as described by the NHS: count to five on each breath in and out, for at least five minutes. How well it works varies from person to person; the page only sets the pace.

Can I use it to fall asleep?

Many people use calm breathing or 4-7-8 before bed. Turn the tones down or off and dim the screen. The page makes no promise about sleep.

I feel dizzy during the exercise – what should I do?

Stop and breathe normally. Mild dizziness can happen with unusually long holds; choose shorter phases or a pattern without holds (calm 5-5). Seek medical advice if symptoms persist.

Sources and legal basis

As of: 28 September 2026