Box Breathing Timer
Follow four sides of a square: inhale, hold, exhale, hold. Start with four seconds per side, or choose a comfortable count from three to six.
Ready
00:00
Keep this page open and your device audible. Screen locking or background suspension may delay sounds. Return to the page to update the time.
Stay comfortable; stop and breathe normally if you feel lightheaded. Sound cues: one tone to inhale, two to hold, three to exhale.
What box breathing is
Box breathing is an intentionally paced rhythm with four equal parts. Unlike watching your natural breath, this exercise gives each inhale, pause and exhale a planned length. The square helps you keep track without counting every cycle in your head.
How to do box breathing, step by step
- Sit comfortably and let your shoulders settle.
- Breathe in gently while the dot follows the top edge.
- Pause on the right edge without tightening your throat or shoulders.
- Breathe out on the bottom edge, without forcing all the air out.
- Pause on the left edge. Begin the next inhale when the dot returns to the top.
The timer starts with an inhale. Optional sound cues mark each new phase; the two holds use the same two-tone cue. You can pause at any point, breathe normally and resume when you are ready.
Choosing your count
If four seconds feels awkward, choose three. Each side uses the same setting. A longer count is not a better practice: pick the rhythm that lets your face and shoulders stay relaxed. The tool accepts whole-second counts from three to six and freezes settings during a session.
How long to practice
Three rounds at the default pace take 48 seconds. Choose rounds to end after the final hold, or set a short session in minutes. A time-limited session can end partway through a cycle; return to ordinary breathing when the display says Complete.
Common mistakes
Holding your breath does not require bracing your body. Notice raised shoulders, clenched hands or an effort to take an unusually big breath. Ease off instead of trying to match the animation at all costs. You can also choose equal breathing without holds if pauses are uncomfortable.
Frequently asked questions
Why is it called box breathing?
The four equal phases form four sides of a box: breathe in, hold, breathe out, hold. The dot follows one edge per phase.
Should I count to 4 or 5?
Start with a comfortable count, including three if four feels too long. Five is an option, not a goal. Keep each side equal without straining.
How many rounds should I do?
Try three rounds first. Choose Rounds in the tool to finish at the end of a complete cycle, or Minutes for a fixed stopping time.
What if I feel lightheaded?
Stop the exercise and return to normal breathing. Do not push through discomfort or try to finish a round.
Is box breathing the same as 4-7-8 breathing?
No. Box breathing has four equal phases, including a hold after exhaling. The 4-7-8 pattern uses an inhale, a hold and a longer exhale, without a fourth hold.
Prefer an unpaced pause? Start the online meditation timer and let your breath remain natural.
For a practice focused on noticing rather than changing the breath, read breathing meditation. To try a three-phase rhythm, use the online breathing timer and its 4-7-8 preset.