Meditation Timer for Anxiety Relief
Free guided breathing timer for anxiety. Use the 4-7-8 technique to calm your mind in 15 minutes. No app download needed.
How are you feeling?
Pick a mood for a tailored session
“Let go of the worry. Just breathe.”
15 minutes · 4-7-8 Relaxing Breath
About 4-7-8 Relaxing Breath
The 4-7-8 technique was developed by Dr. Andrew Weil. Inhale through the nose for 4 seconds, hold for 7 seconds, then exhale slowly through the mouth for 8 seconds. This pattern activates the parasympathetic nervous system, reducing anxiety and promoting calm.
How to Use This Timer
- Find a comfortable seated position
- Press Start — a bell will ring to begin the session
- Follow the circle: it expands on the inhale and contracts on the exhale
- The session is 15 minutes. Three gentle bells will ring when it’s complete
- Take a moment to notice how the body feels
Why This Works
Research shows that slow, controlled breathing reduces cortisol levels and activates the vagus nerve. Even a single 15-minute session can lower heart rate and blood pressure. The 4-7-8 pattern is particularly effective because the extended exhale triggers the body’s relaxation response. Many people notice a difference after the first session, and with regular practice, the nervous system learns to return to calm more quickly.
Tips for a Better Session
- Sit or lie down in a safe, quiet space where interruptions are unlikely.
- Place one hand on the chest and one on the belly to anchor awareness in the body.
- If anxious thoughts intrude, acknowledge them without judgment and return to the count.
- Try the session before bed or during a work break when tension peaks.
- Repeat the cycle for at least five rounds before evaluating how the body feels.