Measure Your Breathing Rate
Instructions: Sit still. Count one inhale + one exhale = 1 breath. Click Start and count for 60 seconds.
60
Breaths counted: 0
4-7-8 Calming Breath
Reduces anxiety in 60 seconds: Inhale 4s → Hold 7s → Exhale 8s. Repeat 4x.
Inhale
Get Ready
Cycle 1 of 4
Breaths/min = (Breaths counted × 60) ÷ Seconds elapsed
Ideal resting: 12–20 | Calm: ≤12 | Stressed: ≥20
Breathing Rate Calculator 2025: Measure & Master Your Calm
Your breath is your remote control for stress. Measure it, slow it, and drop cortisol in 60 seconds.
Normal Breathing Rates
| State | Breaths/min | Meaning |
|---|---|---|
| Deep Sleep | 6–12 | Parasympathetic |
| Resting Calm | 12–20 | Healthy adult |
| Stressed | 20–30 | Sympathetic activation |
| Anxiety | 30+ | Hyperventilation risk |
How to Measure Accurately
- Sit upright, relax shoulders
- Count full cycle: inhale + exhale = 1
- Use timer for 60 seconds
- Avoid talking or moving
4-7-8 Breathing Science
- ↓ Heart rate in 1 min
- ↑ Vagus nerve tone
- ↓ Blood pressure 5–10 mmHg
When to Use
- Before meetings
- After arguments
- Bedtime for sleep
Pro Tips
- Nose breathe only
- Hand on belly to feel diaphragm
- Pair with Meditation Timer
FAQs
Why count 60s? Most accurate average.
Child rates? 18–30 normal.
Athlete rates? 8–15 at rest Rm.
Conclusion
Measure now. Then use 4-7-8 to hack your nervous system.
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