Free breathing timer
Box breathing timer
Box breathing is four equal steps: breathe in for 4 seconds, hold for 4, breathe out for 4, and hold for 4. One round takes 16 seconds. Three to five rounds is a good start, and you can switch to a 3-second count if the holds feel tight.
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5 rounds · 1:20
How to do box breathing
- Sit or stand with your shoulders relaxed and breathe normally for a few breaths.
- Breathe in through your nose for 4 seconds.
- Hold gently for 4 seconds, without tensing your throat.
- Breathe out slowly for 4 seconds.
- Hold for 4 seconds, then start the next round.
Breathe safely
Shorten or skip the holds if you feel dizzy, short of breath, or panicky. If you have a heart or lung condition, are pregnant, or have panic attacks, check with a clinician before practicing breath holds.
Want the background, variations, and benefits? Read our guide: Box Breathing: How to Use the Four-Count Reset.
Other breathing patterns
| Pattern | Rhythm (seconds) | One round | Best for |
|---|---|---|---|
| 4-7-8 breathing | 4-7-8 | 19 seconds | Winding down in the evening with a long, slow exhale |
| Coherent breathing | 5.5 in, 5.5 out | 11 seconds | A longer, steady practice with no breath holds |
| Physiological sigh | 2 + 1 in, 6 out | 9 seconds | Fast relief when you feel tense, with no holds |
| Anulom Vilom | 4 out, 4 in, each side | 16 seconds | Settling a busy mind before meditation or sleep |
| Bhramari | 4 in, 6 hum | 12 seconds | Quieting mental noise when counting feels like too much |
Frequently asked questions
How many rounds of box breathing should I do?
Three to five rounds, about one to one and a half minutes, is enough for a reset. You can build up to 5 or 10 minutes once the holds feel easy.
Is 4 seconds the right count for box breathing?
Four is the common count, but any equal count works. If 4 feels long, turn on shorter counts for a 3-3-3-3 rhythm. A smooth, easy breath matters more than the number.
What is box breathing good for?
It gives your attention one simple job, which can help when you feel rushed or scattered. In a 2023 study, people who practiced box breathing for 5 minutes a day reported better mood after a month, though an exhale-focused sighing pattern showed the largest gains.
Sources
- Balban MY, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 2023.
- Zaccaro A, et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 2018.