Quick Stress Relief Meditation Timer

About Deep Belly Breath

Deep belly work (diaphragmatic technique) activates the body’s relaxation response. Inhale deeply for 4 seconds, letting the abdomen expand, then exhale slowly for 6 seconds. The longer exhale signals safety to the nervous system.

How to Use This Timer

1. Find a comfortable seated position
2. Press Start — a bell will ring to begin the session
3. Follow the circle: it expands on the inhale and contracts on the exhale
4. The session is 5 minutes. Three gentle bells will ring when it’s complete
5. Take a moment to notice how the body feels

Why This Works

When stress hits, the body produces excess cortisol and adrenaline. Deep belly breathing directly counteracts this by stimulating the vagus nerve and lowering the heart rate. This 5-minute session is designed for moments that demand quick relief. The extended exhale (6 seconds vs. 4 seconds inhale) sends a clear signal to the brain: it is safe. Use this timer during a work break, after a difficult conversation, or anytime tension builds up. Even a single session can reduce perceived stress by 30–40%. For chronic tension, try pairing this practice with progressive muscle relaxation — consciously tensing and releasing each muscle group while following the breath pattern.

Tips for a Better Session

• Unclench the jaw and drop the shoulders before pressing start.
• Place one hand on the chest and one on the belly to feel the diaphragm move.
• Even 2 minutes of deep exhaling can shift the nervous system response.
• Use this session between meetings or after difficult conversations.
• For chronic tension, combine this practice with a short walk afterward.