Guided breathing patterns for box breathing, 4-7-8, and Wim Hof with visual animations.
Breathing is automatic until you decide to drive it, and driving it is what this timer is for. It paces you through three published patterns - box breathing, the 4-7-8 technique, and Wim Hof breathing - with an animation that expands and contracts on a fixed schedule, so you follow the shape instead of counting seconds. The surprise for most users is how slow the phases are: a single 4-7-8 breath takes 19 seconds, and the 7-second hold leaves the animation completely still. That stillness is the cue, not a freeze.
A concrete input and expected output from the current implementation.
Input
4-7-8 breathing, 4 breaths
Expected output
One breath: inhale 4 s, hold 7 s, exhale 8 s = 19 s. Four breaths: 76 s total, with the exhale always twice as long as the inhale.
The 4-7-8 pattern fixes each phase at 4, 7, and 8 seconds, so one breath is 4 + 7 + 8 = 19 seconds, and four breaths are 4 x 19 = 76 seconds.
Each pattern is a fixed sequence of phases. Box breathing repeats inhale 4 s, hold 4 s, exhale 4 s, hold 4 s - a 16-second round. The 4-7-8 technique repeats inhale 4 s, hold 7 s, exhale 8 s - 19 seconds per breath. Wim Hof breathing runs roughly 30 rapid breaths followed by a breath hold after the final exhale, repeated in rounds. The tool advances through the phases of the pattern you chose.
The animation grows during inhales, shrinks during exhales, and holds still during holds, so you match your breathing to the shape instead of reading counts. For the fixed-phase patterns the sequence is identical on every run, which is what makes this a timer rather than a reactive visual. During a hold the shape goes still; that stillness is the cue to keep holding until the phase ends.
It depends on the goal. Box breathing is the usual choice for steadying yourself under stress, 4-7-8 was popularized as a relaxation technique and is common before sleep, and Wim Hof rounds are used for energy and focus. None is objectively better; doing one pattern regularly matters more than which one you pick.
No. It is a pacing timer: it plays the pattern and animates the phases, but it cannot verify your breathing, diagnose anything, or adapt to your condition. If you have a respiratory or cardiovascular condition, are pregnant, or are new to breath holds, check with a clinician before using retention patterns, and do not practice breath holds while driving or near water.
The example and behavioral notes were checked against the browser implementation. Standards and primary references below define the relevant format, formula, or platform behavior.
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