Box Breathing Timer
A guided timer for box breathing. Choose the seconds for each step and how long you want to practise, press start, and follow the words on screen: breathe in, hold, breathe out, hold.
Free, no sign-up. What you enter stays in your browser: it is not saved or sent to HerFound. Reviewed .
Seconds for each step
Session length
Ready
Breathe in, hold, breathe out, hold: 4 seconds each. Press start when you are ready.
If you feel dizzy or light-headed, stop and breathe normally. This is a relaxation exercise, not a treatment for anxiety or panic disorder.
This is general information, not medical advice. It cannot take your own health history into account. For anything that worries you, speak to a doctor, midwife or pharmacist.
How it works
Box breathing has four steps of equal length, like the four sides of a box: breathe in, hold, breathe out, hold. The usual count is 4 seconds for each step, so one full round takes 16 seconds. It is often called 4-4-4-4 breathing or square breathing.
The timer works out where you are from the time that has passed. One round = 4 × the seconds per step. The step number is the time passed in the current round divided by the seconds per step, and the countdown shows the seconds left in that step.
You can pick 3 to 6 seconds per step and 1, 2, 3 or 5 minutes in total. Shorter counts are easier when you are new to it. Breathe gently through your nose if you can, and let your belly move rather than your shoulders.
What it cannot tell you
- If you feel dizzy, light-headed or short of breath, stop and breathe normally. Try a shorter count next time, or skip the holds.
- Box breathing is a relaxation exercise. It is not a treatment for anxiety, panic disorder or any other condition. If worry or panic is affecting your daily life, talk to a doctor or a mental health professional.
- If you have a lung or heart condition, ask your doctor before doing exercises that involve holding your breath.
- The timer cannot tell how you are breathing. It only keeps the count, so go at a pace that feels comfortable and never strain.
Apps that do this for you
A calculator answers once. These apps keep track over time. Compare all self-care and mood apps.
ALO Wellness Club
A yoga and fitness class app: on-demand yoga, Pilates, strength and meditation, formerly Alo Moves
Bearable
A symptom and mood tracker: log your health factors and see how they shape how you feel.
Calm
A meditation and sleep app: Sleep Stories, guided meditations and breathing exercises to help you unwind.
Free weekly email
New apps for women this week
The apps added to HerFound each week, with what each one's own policy says about your data. One short email, no spam, unsubscribe any time.
We email you a link to confirm. Your address is used for this newsletter only.
Common questions
Box breathing is a breathing exercise with four equal steps: breathe in, hold, breathe out and hold. Each step usually lasts 4 seconds. It is also called square breathing or 4-4-4-4 breathing.
To do box breathing, breathe in through your nose for 4 seconds, hold for 4 seconds, breathe out for 4 seconds and hold again for 4 seconds. Then repeat. Sit or lie somewhere comfortable and keep the breath gentle, not forced.
A few minutes of box breathing is enough for most people. Many people start with 1 or 2 minutes and build up to 5 minutes. The NHS suggests keeping its calming breathing exercise going for at least 5 minutes.
Slow, steady breathing such as box breathing can help many people feel calmer when they are stressed. Health services such as the NHS teach calm breathing exercises for stress. It is a way to relax, not a medical treatment, and it does not work the same for everyone.
Box breathing is safe for most healthy people when it is done gently. Stop and breathe normally if you feel dizzy or light-headed. People with lung or heart conditions should ask a doctor before doing exercises that involve holding the breath.