Box Breathing Timer
Box breathing follows a four-sided rhythm: inhale 4 seconds, hold 4, exhale 4, hold 4 — then repeat. This timer cycles through the phases with a soft cue at each turn for the length you set.
Get ready
Adjust the protocol below, then press Start. A beep marks each phase change.
How box breathing works
Box breathing (square breathing) structures the breath into four equal phases — in, hold, out, hold. The equal sides are what make it a 'box.' A 4-second side produces a 16-second cycle; about 3-4 breaths per minute, which is slow enough to shift most people toward a calmer state.
The 4-4-4-4 count is the widely taught default. Users with longer lung capacity sometimes practice 5-5-5-5; beginners who find 4-second holds straining can drop to 3-3-3-3. Set the cycle field to your total cycle length (side x 4) — the default 16 seconds matches 4-4-4-4.
Common uses: pre-performance nerves, focus resets between work blocks, wind-down before sleep. It is a relaxation aid, not a medical treatment; anyone with a respiratory or cardiovascular condition should confirm breathing practices with their clinician.
FAQ
What is the 4-4-4-4 pattern?
Inhale through the nose for 4 seconds, hold for 4, exhale for 4, hold for 4 — one side per phase, like tracing a square. The timer cues each phase change.
How many cycles should I do?
About 18 cycles (roughly 5 minutes) is a common session. Even 4-6 cycles can noticeably settle breathing and attention.
Is box breathing safe for everyone?
For most people yes, but breath holds are not recommended for people who are pregnant or have certain heart, lung, or blood-pressure conditions without clinical guidance.
Interval timing is a training aid, not coaching advice. Warm up, scale work/rest to your fitness level, and stop if you feel pain, dizziness, or shortness of breath. Verify any clinically relevant exercise plan with a qualified professional.