What is box breathing?
Box breathing, also called square breathing or 4-4-4-4 breathing, is a slow breathing exercise with four equal steps: breathe in for 4 seconds, hold for 4, breathe out for 4 and hold for 4. One round is a 16-second “box”. People use it to feel calm but alert: before a meeting, an exam or a difficult conversation.
- Breathe in4 seconds, through your nose. The dot climbs the left side.
- Hold4 seconds, shoulders soft. The dot crosses the top.
- Breathe out4 seconds, slow and even. The dot runs down the right side.
- Hold4 seconds, empty and still. The dot comes home along the bottom.
How to use this online box breathing timer
- Pick seconds per side4 is the classic. Choose 3 if 4 feels long, 5 or 6 once it feels easy, or No holds if holding your breath makes you uneasy.
- Pick the minutes2 minutes is a good start. The timer rounds to whole boxes, so it never stops halfway through a side.
- Press Start, then breathe out fullyYou get three seconds to empty your lungs before the first box begins.
- Follow the squareBreathe in as the inner square grows, hold while it waits, breathe out as it shrinks. The number counts down each side.
Want to close your eyes? Turn on Soft tones: each side has its own pitch. The full-screen button in the corner hides everything but the square.
How long should you do box breathing?
Three or four boxes, about a minute, while you learn. After that, 2 to 5 minutes is plenty.
| Seconds per side | One box | Boxes in 2 min | Breaths a minute |
|---|---|---|---|
| 3-3-3-3 | 12 s | 10 | 5 |
| 4-4-4-4 | 16 s | 8 (2:08) | 3.75 |
| 5-5-5-5 | 20 s | 6 | 3 |
| 6-6-6-6 | 24 s | 5 | 2.5 |
| 4-4, no holds | 8 s | 15 | 7.5 |
New to it? Read how to do box breathing, step by step: when it beats a long exhale and who should skip the holds.
Box breathing app for iPhone & Apple Watch
Do this in one tap with the app.
The web timer needs you to watch the screen. ATHA, a free box breathing app, doesn’t: it taps every corner of the box with a gentle haptic, so you can close your eyes, lock your phone in your pocket or follow it on your wrist.
- Haptic taps for every phase, on iPhone and Apple Watch
- Eyes-closed view that dims the screen
- Free, nothing locked, no account, Data Not Collected
On a computer?Scan with your iPhone camera to open the App Store.
Share it or put it on your site
Your settings live in the address bar, so a link opens the timer exactly as you set it, for example 5 seconds a side for 3 minutes.
Teachers, coaches, clinics and bloggers are welcome to embed the timer. Paste this where you want it to appear:
Common questions
Is this box breathing timer free?
Yes. There’s no sign-up and nothing to install. The timer runs in your browser, and your sessions are not saved or sent anywhere.
Is box breathing the same as square breathing?
Yes. Box breathing, square breathing, 4-4-4-4 breathing and tactical breathing usually mean the same equal four-part pattern: in, hold, out, hold.
What count should I use for box breathing?
Start with 4 seconds a side. If that feels long, use 3; if it feels easy, try 5 or 6. Keep the four sides equal and never strain. If the holds make you uncomfortable, use the no-hold version.
How long should I do box breathing?
Three or four boxes, about a minute at 4-4-4-4, while you learn, as Cleveland Clinic suggests. After that, 2 to 5 minutes is plenty. The timer always ends on a complete box.
Can I use the timer with my eyes closed?
Turn on Soft tones: each side of the box has its own pitch, so you can follow it without looking. On Android phones you can also turn on Vibration. For haptic taps on an iPhone or your wrist, use the free ATHA app.
Does the timer keep running if my phone locks?
While a session runs, the timer asks the browser to keep the screen on. If you switch apps or the tab is hidden, it pauses, and Resume carries on where you left off.
Is there a box breathing app?
Yes. ATHA is a free box breathing app for iPhone, iPad and Apple Watch. It guides the same 4-4-4-4 box with haptic taps, keeps going on your wrist and has no account, ads or in-app purchases.
Can I put this box breathing timer on my website?
Yes. Copy the embed code above and paste it into your site. It’s free for blogs, classrooms, clinics and newsletters.
This timer is a breathing aid, not a medical device, and this page is not medical advice. Stop if you feel dizzy or unwell, never practise breath holds in water, and talk to a doctor before doing breath holds if you have a heart or lung condition or are pregnant.