Free Breathwork Tools
Guided breathing timers, technique guides, and exercises for breathwork.
No signup — everything runs in your browser.
Want a timer? The breathing timer paces any pattern you set — inhale, hold, exhale, hold — with an optional sound cue. For 4-4-4-4 specifically, use the box breathing timer.
Want a number? The breathing rate calculator is a breath counter for your breaths per minute, and the BOLT score test measures your CO2 tolerance.
Breathing Timer
A free online breathing timer with a visual pacer and optional sound cue. Set any inhale, hold, exhale and hold, pick a session length, and breathe. No signup.
Box Breathing Timer
Free box breathing timer. Inhale 4, hold 4, exhale 4, hold 4, paced by a visual square with an optional sound cue. Pick 3, 4, 5 or 6 seconds per side.
4-7-8 Breathing
Free 4-7-8 breathing timer with guided animation. Inhale 4s, hold 7s, exhale 8s. Dr. Andrew Weil's natural tranquilizer for sleep and anxiety relief.
Wim Hof Breathing Guide
Free Wim Hof breathing guide with round tracker. 30 power breaths, breath hold, recovery breath. Track your hold times and see your progress each round.
BOLT Score Test
Take the free BOLT score test. A timed breath hold scores your breathing efficiency in under a minute. Get your number, the score chart, and how to raise it.
Breathing Rate Calculator
Free breathing rate calculator. Count your breaths per minute in 60 seconds, then find your optimal rate. See whether you are over-breathing. No signup.
Nervous System Quiz
Take this free nervous system quiz to find out if your sympathetic or parasympathetic system dominates. Learn your vagal tone level and get personalized tips.
CO2 Tolerance Test
Free CO2 tolerance test with guided instructions. Measure your exhale time to assess carbon dioxide tolerance, anxiety risk, and breathing efficiency.
Stress Breathing Quiz
Free stress breathing quiz to assess if you have chronic hyperventilation or breathing dysfunction. Get personalized breathwork recommendations in 2 minutes.
Sleep Breathing Quiz
Free sleep breathing quiz to find your ideal bedtime breathing technique. Learn how CO2 tolerance and breathing patterns affect sleep onset and quality.
HRV Breathing Calculator
Free HRV breathing calculator to find your optimal breathing rate for maximum heart rate variability. Calculate your resonance frequency breathing pace.
Find Your Technique
Take this free quiz to find the best breathing technique for your goals. Match your needs to the right breathwork method — stress, sleep, energy, or focus.
Routine Builder
Free breathwork routine builder to create a personalized daily breathing practice. Build habits with the right techniques at the right times of day.