Box Breathing

Breathe in for 4, hold for 4, breathe out for 4, hold for 4, while a dot traces the square. A calm voice calls each step, so you can close your eyes.

Box Breathing timer

Ready 4 4-4-4-4 · press Start
Round 1 0:00

The session keeps going if you open another page; pause or end it from the player at the bottom of the screen.

Pattern (seconds)
Length
Guide

Listen as an audio session (3:22)

In 4 · Hold 4 · Out 4 · Hold 4 for about 3 minutes, with the same voice as the timer, as one recording: press play and close your eyes.

Download MP3 (1.5 MB)

How to do box breathing

Box breathing (sama vritti) is a breathing exercise with four equal steps: inhale through your nose for 4, hold for 4, exhale for 4, hold for 4. Cleveland Clinic suggests 3 to 4 rounds once or twice a day. Use 3-second counts if 4 feels like a strain, and shorten or skip the holds if they make you anxious.

  1. Sit upright or lie down, and let your shoulders relax.
  2. Breathe out slowly to empty your lungs.
  3. Inhale gently through your nose for a count of 4.
  4. Hold your breath for 4, without clenching your throat or shoulders.
  5. Exhale slowly for 4.
  6. Hold for 4 with your lungs empty. That's one box.
  7. Repeat for 3 to 4 rounds, or 2 to 5 minutes, then return to normal breathing.

How to use this timer

  • Start with 1 or 3 minutes. Cleveland Clinic suggests 3 to 4 rounds once or twice a day, and one round takes 16 seconds at 4-4-4-4.
  • If the holds feel like a strain, pick 3-3-3-3, or "No holds", which keeps the even pace without holding your breath.
  • Keep each breath soft. Slow does not mean big, and very big breaths can make you lightheaded.
  • The voice and the mini player keep going if you open another page. Pause or end the session from the player at the bottom of the screen.

When to use it

  • Before something that makes you nervous, like a call, a presentation or a test.
  • When your mind is racing and you want something simple to count.
  • As a short reset between tasks, or before you try to fall asleep.

Go easy, or ask your doctor first, if

  • Breath holds make you anxious (shorten them or set them to 0)
  • Pregnancy (ask your provider before breath holding)
  • Uncontrolled high blood pressure or a heart condition (ask your doctor first)
  • Epilepsy or panic disorder (ask your doctor first)
  • Recent chest, abdominal or eye surgery

Stop and breathe normally if you feel dizzy, short of breath or anxious.

Questions

How long should I do box breathing?

Two to five minutes is a common length. Cleveland Clinic suggests 3 to 4 rounds (about a minute at 4-4-4-4) once or twice a day. The timer stops at the end of the round after the time you choose.

Is box breathing the same as square breathing?

Yes. Box breathing, square breathing, 4x4 breathing and sama vritti are names for the same four equal steps: in, hold, out, hold.

What if holding my breath feels uncomfortable?

Use shorter counts, such as 3-3-3-3, or choose "No holds" to keep the even pace without holding. If breath holds make you anxious or dizzy, stop and breathe normally.

Can I do box breathing lying down?

Yes. Sit upright or lie on your back, whichever lets your shoulders and jaw relax. Lying down works well before sleep.

Does the timer work with my eyes closed?

Yes. With the voice on, it says "Breathe in", "Hold" and "Breathe out" at each step and softly counts the seconds, so you don't need to watch the screen. Choose "Tone" for a short sound instead, or "Silent" to follow the square only.

Sources

  1. Cleveland Clinic: How Box Breathing Can Help You Destress (opens in a new tab)
  2. Balban et al., Brief structured respiration practices enhance mood and reduce physiological arousal (Cell Reports Medicine, 2023) (opens in a new tab)
  3. NCCIH: Relaxation Techniques: What You Need To Know (opens in a new tab)