Box breathing timer
Follow the circle: it grows as you breathe in and shrinks as you breathe out. Pick a pattern and a length, then press Start.
Inhale 4, hold 4, exhale 4, hold 4
Time left 3:00
Breathe in a way that feels comfortable. Stop if you feel dizzy or uncomfortable. Not medical advice.
How to do box breathing
Box breathing is a simple, even rhythm, like tracing the four sides of a square. Many people find it calming.
- Sit comfortably with your back supported and your shoulders relaxed.
- Breathe in slowly through your nose for 4 seconds.
- Hold gently for 4 seconds.
- Breathe out slowly for 4 seconds.
- Hold for 4 seconds, then repeat.
Keep the breath soft and easy. Never strain. If holding is uncomfortable, shorten the hold or skip it and use the Calm 4-6 pattern.
4-7-8 and Calm 4-6
The 4-7-8 pattern has a longer hold and a long, slow exhale. The Calm 4-6 pattern has no hold at all, just a slightly longer exhale than inhale, which is a gentle place to start if you are new to breathing exercises.
Who should be careful
- Breath holds can be uncomfortable. Make them shorter or skip them whenever you like.
- Stop and breathe normally if you feel dizzy, lightheaded or panicky.
- If you are pregnant or have a heart, lung or other medical condition, ask a clinician before trying breath holds.
This tool is not medical advice and does not replace professional care.
Frequently asked questions
What is box breathing?
Box breathing, also called square breathing, is a pattern of four equal parts: inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Many people find it calming and easy to remember.
How long should I do box breathing?
One to five minutes is a good start. Use the timer to try 1, 3 or 5 minutes and see what feels comfortable. There is no need to push for longer.
What is 4-7-8 breathing?
It is a pattern where you inhale for 4 seconds, hold for 7 and exhale slowly for 8. Many people use it in the evening. Choose it in the timer above. If the long hold is uncomfortable, try the Calm 4-6 pattern, which has no hold.
Who should be careful with breath holds?
Holding your breath can feel uncomfortable, especially if you feel anxious. If you feel dizzy, lightheaded or short of breath, stop and breathe normally. If you are pregnant or have a heart, lung or other medical condition, ask your clinician before trying breath-hold exercises.
Can I use shorter counts?
Yes. If four seconds feels too long, breathe in a way that feels comfortable and just follow the rhythm loosely. Comfort matters more than the exact numbers.
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