No holdsBeginnerCalm
Equal Breathing
A beginner-friendly breathing technique with equal-length inhales and exhales and no breath holds.
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.
Start the 3-minute guided breathing exercise
Follow the visual cue at a comfortable pace. You can pause or restart at any time.
Inhale
Box Breathing
Inhale4sHow to follow this breathing exercise
- Sit comfortably.
- Inhale for four seconds.
- Hold for four seconds if comfortable.
- Exhale for four seconds.
- Pause for four seconds and repeat.
Other guided breathing timers
CalmResearch-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.
Frequently asked questions
How do I use the box breathing timer?
Start with a short session, keep the breath comfortable, and follow the rhythm without forcing deep inhales or long holds.
What should I do if breath holds feel uncomfortable?
Shorten the session, skip the hold, or switch to an easier no-hold pattern such as equal breathing. Stop if you feel dizzy or tense.
Sources and further reading
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.