Breathing timer
A visual guide for box breathing, 4-7-8 and cardiac coherence. Pick a technique, a duration, and let the circle guide you.
Technique
Duration
Ready?
Box breathing
How it works
The circle grows: breathe in slowly through your nose.
The circle holds steady: hold your breath, without straining.
The circle shrinks: breathe out gently through your mouth.
The three techniques
Box breathing (4-4-4-4): inhale, hold, exhale and wait, four seconds each. Great for regaining control before a stressful moment.
4-7-8 breathing: inhale 4 seconds, hold 7, exhale 8. The long exhale promotes relaxation, perfect in the evening.
Cardiac coherence (5-5): breathe 6 times per minute, 5 seconds in and 5 seconds out. Practised for 5 minutes, it rebalances the nervous system.
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Important notice
This tool is provided for informational and wellness purposes. It does not replace medical or psychological care. If breathing makes you dizzy, stop and return to your natural rhythm. If you are in distress, talk to a professional.
Need to talk?
Info-Social 811 — free and confidential psychosocial helpline, 24/7, across Quebec (option 2).