Box Breathing Timer: A Guided 4-4-4-4 Breathing Exercise

When your head is racing, a slow, even breath is the quickest lever you have. Box breathing is a simple four-part pattern: breathe in, hold, breathe out, hold, all for the same count. This timer paces each step for you and counts the rounds, so you can close your eyes and follow the words instead of watching a clock.

How to use box breathing

Sit upright somewhere quiet and let your shoulders drop. Breathe in through your nose, hold, breathe out through your nose or mouth, then hold again with your lungs empty, following the words and the count on screen. Six to ten rounds is plenty; there is no prize for pushing longer.

The 4-4-4-4 box pattern is the classic starting point because every step is the same length, which makes it easy to follow. If the four-second hold with empty lungs feels like a strain, drop it to two seconds or switch to the slow coherent preset, which removes the holds entirely and just asks for an even in-breath and out-breath.

Which pattern should I pick?

Box 4-4-4-4 is the all-rounder for steadying yourself before something stressful. Relaxing 4-7-8 stretches the out-breath, which many people find calming at bedtime or when they are wound up. Slow coherent keeps the in-breath and out-breath equal and long, with no holding, and suits a gentle daily wind-down.

None of this replaces medical advice. If you feel dizzy or short of breath, stop and breathe normally, and speak to a doctor if breathing problems are ongoing.