Box Breathing Timer
Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Each step is spoken aloud with a sound cue, so you can close your eyes. Ten rounds take under 3 minutes.
40 intervals · 3 min · free, no signup
The intervals
- 1. Inhale00:04
- 2. Hold00:04
- 3. Exhale00:04
- 4. Hold00:04
- 5. Inhale00:04
- 6. Hold00:04
- 7. Exhale00:04
- 8. Hold00:04
- 9. Inhale00:04
- 10. Hold00:04
- 11. Exhale00:04
- 12. Hold00:04
- 13. Inhale00:04
- 14. Hold00:04
- 15. Exhale00:04
- 16. Hold00:04
- 17. Inhale00:04
- 18. Hold00:04
- 19. Exhale00:04
- 20. Hold00:04
- 21. Inhale00:04
- 22. Hold00:04
- 23. Exhale00:04
- 24. Hold00:04
- 25. Inhale00:04
- 26. Hold00:04
- 27. Exhale00:04
- 28. Hold00:04
- 29. Inhale00:04
- 30. Hold00:04
- 31. Exhale00:04
- 32. Hold00:04
- 33. Inhale00:04
- 34. Hold00:04
- 35. Exhale00:04
- 36. Hold00:04
- 37. Inhale00:04
- 38. Hold00:04
- 39. Exhale00:04
- 40. Hold00:04
How to use it
- Sit upright and turn your sound up, then tap Start.
- Follow the spoken steps: inhale through your nose, hold, exhale slowly, hold.
- The session ends after 10 rounds. Countdown beeps are off for this routine so they don't interrupt your breathing.
- Choose a soft sound such as the Tibetan bowl on the home page for a calmer cue.
What is box breathing?
Box breathing, also called square breathing, is paced breathing with four equal steps: inhale, hold, exhale, hold. Slow, even breathing like this is widely used to settle down before a stressful moment or to calm down afterwards.
Tips
Breathe gently rather than as deeply as you can. If holding for 4 seconds is uncomfortable, edit the routine to 3-second steps. Stop if you feel lightheaded.
Questions
How long is one session?
Ten rounds of four 4-second steps: 2 minutes 40 seconds.
Why are the steps spoken?
Voice announcements are turned on for this routine so you can keep your eyes closed. Make sure your sound is on.
Is there a 4-7-8 breathing timer?
Yes. Explore has a 4-7-8 Breathing routine (inhale 4, hold 7, exhale 8) for winding down before sleep.