CalmFocusBeginner
Box Breathing
A steady four-part rhythm using equal inhale, hold, exhale, and hold phases.
Start timerTimer landing page
Box Breathing Timer
Box breathing uses a steady four-part rhythm: inhale, hold, exhale, and pause. Use this page when you want a clear 4-4-4-4 breathing timer and a direct path into the guided tool.
Recommended guided timers
No holdsBeginnerCalm
Equal Breathing
A simple inhale-exhale rhythm with no breath holds.
Start timerCalmResearch-backedLong exhale
Cyclic Sighing
A double-inhale followed by a long, slow exhale.
Start timerHow the box breathing timer works
The standard box breathing rhythm uses four equal counts: inhale for four seconds, hold for four seconds, exhale for four seconds, and pause for four seconds before repeating.
When to choose box breathing
Box breathing is useful when you want a structured, easy-to-count rhythm. If breath holds feel uncomfortable, switch to equal breathing or shorten the holds.
- Start with one to three minutes.
- Keep the inhale gentle.
- Skip holds if they create tension.
Related searches covered on this page
box breathing timer4 4 4 4 breathing timersquare breathing timerbox breathing exercise
General safety note
Breathing exercises on this site are general wellness education. They are not medical advice. Stop if you feel dizzy, faint, short of breath, or uncomfortable, and consult a qualified healthcare professional for respiratory, cardiovascular, neurological, or mental health conditions.