Meditation Timer
Breathing exercises and guided meditation sessions
Follow the breathing circle through 4-7-8, Box Breathing, or Relaxing patterns. Add rain, ocean, or forest ambient sounds and let the Tibetan bowl bells guide your session.
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.
Why I Built This Meditation Timer
I was skeptical about meditation for years - it felt too "woo woo" for me. Then I tried the 4-7-8 breathing technique during a stressful work deadline. Three minutes in, my shoulders dropped about two inches. I was sold.
This timer does one thing well: it guides your breathing with a visual circle so you don't have to count in your head. Add some rain sounds if silence feels weird. That's it. No subscriptions, no guru voice telling you to "release your tension."
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.
What Actually Changes When You Breathe Intentionally
Stress Goes Down
Not in a vague "feel calmer" way - your cortisol levels actually drop. Your body switches from fight-or-flight to rest mode.
Sleep Gets Easier
I do 4-7-8 breathing when I can't fall asleep. Three rounds and I'm usually out. Not magic - just your nervous system calming down.
Better Focus
5 minutes of breathing before deep work helps me concentrate. Think of it as a warm-up for your brain.
Blood Pressure
This one takes time - weeks of regular practice. But slow, deep breathing genuinely affects cardiovascular function.
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.