Free tool
Box breathing timer
The box breathing timer is an animated pacer. Choose box breathing (4 in, 4 hold, 4 out, 4 hold), 4-7-8 breathing or slow breathing (4 in, 6 out), press start, and follow the circle: it grows as you breathe in, holds still on the holds and shrinks as you breathe out, with a countdown and a round counter.
Ready
0 rounds
Breath holds are optional. Skip them if you are pregnant, have high blood pressure or feel light-headed, and breathe normally.
How does the breathing timer work?
Pick one of three patterns with the buttons above the circle:
| Pattern | Counts | Round length |
|---|---|---|
| Box breathing | in 4, hold 4, out 4, hold 4 | 16 seconds |
| 4-7-8 breathing | in 4, hold 7, out 8 | 19 seconds |
| Slow breathing | in 4, out 6 | 10 seconds |
Press start. Each count is one second. The circle grows while you breathe in, stays full or empty on a hold, and shrinks while you breathe out. The label shows what to do and how many seconds are left, and the counter below adds one after every full round. Press pause to stop, or pick another pattern to reset.
How do you use it?
Sit upright in a chair or on the floor, or lie on your back. Relax your shoulders and jaw. Follow the circle for a few rounds without forcing the breath; if a count feels too long, it is fine to breathe a little less deeply rather than straining to fill it. Many people use box breathing during the day and 4-7-8 or slow breathing in the evening.
The full method for each technique, including belly breathing to learn first, is in the guide to breathing exercises for stress. For the yogic background, read about pranayama, the practice of working with the breath.
How should you read how it feels?
A calm, steady breath that you could keep going is the goal. If you feel light-headed, tingly, short of breath or more anxious, stop and breathe normally. That is a signal to use shorter counts or the no-hold slow pattern next time. Breathing practice pairs well with sitting still afterwards; the guide on how to meditate shows how to move from one into the other.
What are the limits?
The timer is a pacing aid, not a medical tool. Breath holds are optional. Skip them if you are pregnant, have high blood pressure, a heart or lung condition, or feel dizzy, and check with your doctor before using long counts. Never practise while driving, swimming or in water.
Questions
How many rounds of box breathing should a beginner do?
Four to six rounds of box breathing takes a little over a minute to a minute and a half, which is plenty for a first try. Build up to a few minutes once the counts feel comfortable and you have no dizziness.
Is there a way to use the 4-7-8 breathing timer without the hold?
Yes. If the seven-count hold feels like a strain, choose the slow breathing pattern instead, which keeps a longer out-breath with no hold at all. It is also the better choice if you are pregnant or have high blood pressure.
Nose or mouth: how should you breathe with the breathing timer?
Breathe in through the nose for every pattern. Many people breathe out through the nose for box breathing and slow breathing, and out through softly pursed lips for the long 4-7-8 out-breath. Choose whichever stays quiet and easy.