Box Breathing Timer
Four equal phases, with a visual guide and optional sound.
Inhale 4 · Hold 4 · Exhale 4 · Pause 4 seconds
Ready
Session remaining: 3:00
Find a comfortable position. Follow only a pace that feels easy.
How to follow this exercise
- Sit in a supported, comfortable position and relax your shoulders.
- Breathe in gently, hold only if comfortable, breathe out gently, then pause. Each phase has the same duration.
- Let your breath stay natural in depth. You do not need to fill or empty your lungs completely.
- Use Pause whenever you need to return to your usual rhythm.
The default is four seconds per phase. You can choose a shorter count, or switch to coherent breathing without holds.
What can a breathing pause offer?
A gentle breathing practice can be a way to focus your attention and unwind. Experiences vary, and the timer does not measure stress or promise sleep or symptom relief.
Stop and breathe normally if you feel dizzy, uncomfortable or short of breath. If you have a condition affecting breathing, ask your clinician before trying unfamiliar exercises.
Guidance: NHS: gentle breathing for stress · University of Virginia: four-square breathing.