Set the timer to 150 seconds

How to use the online timer

When you are ready for bed but your thoughts are still following the day, start the countdown, place the phone face down, and spend two minutes and thirty seconds on a quiet breathing exercise. Let your attention rest on each unforced breath while the timer runs without needing to be watched. This can fit naturally after dimming the lights and before settling beneath the covers.

A bedroom cooled by air conditioning may feel comfortable at first, yet a dry throat or cool airflow can make a long, steady rhythm awkward. The duration can be changed directly on the page before starting, so the exercise can match how you feel that evening. A shorter interval may suit a late bedtime, while a little more time may suit a gradual transition after an active evening.

While the countdown runs, use the length as a boundary rather than forcing the breathing to fill it precisely. If slow breaths feel natural, continue until the sound; if they become strained, return to ordinary breathing and remain still. The useful duration is the one that follows the task, room conditions, and bedtime routine, rather than making the exercise conform to a fixed number.