Meditation Timer
Breathing exercises and guided meditation sessions
Follow the breathing circle, listen to ambient sounds, and find your calm.
Choose a breathing pattern:
Meditation duration:
Nádech
4
Tip: Breathe through your nose, follow the circle, and focus on your breath. The circle expands during inhale and contracts during exhale.
What is Breathing Meditation?
Breathing meditation is a mindfulness practice that uses focused breathing to calm the mind and reduce stress. By concentrating on your breath, you anchor yourself in the present moment and activate your body's relaxation response.
Our meditation timer provides visual guidance with an animated breathing circle and optional ambient sounds to create the perfect environment for your practice.
Popular Breathing Techniques
4-7-8 Breathing
Inhale 4s → Hold 7s → Exhale 8s
Developed by Dr. Andrew Weil. Great for sleep and anxiety relief.
Box Breathing
Inhale 4s → Hold 4s → Exhale 4s → Hold 4s
Used by Navy SEALs. Excellent for stress management and focus.
Relaxing Breath
Inhale 4s → Exhale 6s (no hold)
Simple and calming. Perfect for beginners and quick relaxation.
Energizing Breath
Inhale 4s → Hold 4s → Exhale 2s
Invigorating pattern to boost energy and alertness.
Benefits of Daily Meditation
Reduce Stress
Lower cortisol levels and activate the parasympathetic nervous system.
Better Sleep
The 4-7-8 technique is particularly effective for falling asleep faster.
Improved Focus
Regular practice enhances concentration and mental clarity.
Lower Blood Pressure
Deep breathing can help reduce blood pressure over time.
How to Use This Timer
Choose a Breathing Pattern
Select from 4-7-8, Box Breathing, Relaxing, or Energizing patterns.
Set Your Duration
Start with 5 minutes if you're new. Gradually increase to 10-20 minutes.
Add Ambient Sounds (Optional)
Open Settings to enable rain, forest, ocean, or white noise backgrounds.
Follow the Circle
The circle expands when you inhale and contracts when you exhale. Follow its rhythm.
Frequently Asked Questions
What is the 4-7-8 breathing technique?
The 4-7-8 technique is a breathing exercise: inhale for 4 seconds, hold breath for 7 seconds, exhale for 8 seconds. It was developed by Dr. Andrew Weil to calm the nervous system and improve sleep.
What is Box Breathing?
Box Breathing has 4 equal phases of 4 seconds each: inhale, hold, exhale, hold. It is used by Navy SEALs to stay calm in stressful situations.
How long should I meditate?
Beginners can start with just 5 minutes a day. Even short regular practice brings results. Gradually you can extend to 10-20 minutes for deeper relaxation.
When is the best time to meditate?
The ideal time is in the morning after waking up or in the evening before bed. Most important is consistency - meditate every day at the same time.