How to use the timer
- Sit comfortably with your back supported, or lie down. A hand on your belly helps you feel each breath.
- Press start and breathe out fully. You get three seconds to empty your lungs before the first side.
- Follow the dot. Breathe in as it climbs the left side, hold across the top, breathe out down the right, and hold along the bottom.
- Keep your shoulders and jaw soft during the holds. Don’t clamp your throat shut.
- Keep going for a few minutes, then let your breathing return to normal.
What box breathing does
Box breathing, also called square breathing, has four equal steps, like the four sides of a square. At 4 seconds a side, one round takes 16 seconds, which is under four breaths a minute. A typical resting rate is somewhere around 12 to 20. The equal counts give your mind something simple to follow, and the holds slow everything down.
Slow breathing is linked to lower stress. In a 2023 Stanford trial, five minutes of box breathing a day for a month improved mood and lowered anxiety, about as much as mindfulness meditation. A technique with a longer exhale did slightly better for mood.
When to use it
It works well before a stressful moment, during a break from work, or when your thoughts are racing. You can do it anywhere without anyone noticing. Before sleep, a longer exhale may feel better: try the 4-7-8 breathing timer.
For the research, the Navy SEAL story and more ways to adjust the counts, read our complete guide to box breathing.
Questions
Is this box breathing timer free?
Yes. It's free, needs no account and has no ads. It runs entirely in your browser.
How long should I do box breathing?
Four to five minutes, or at least four rounds if you're short on time. In a 2023 Stanford trial, people did 5 minutes a day for a month.
What count should I use?
Four seconds a side is a good start. If you feel short of breath, drop to 3. If 4 feels too easy, try 5 or 6. Longer isn't better if it makes you strain.
Is box breathing good for sleep?
It can help quiet racing thoughts before bed. Techniques with a longer exhale, like 4-7-8 breathing, may suit bedtime better, so try both and keep the one that leaves you calmer.
What if the holds make me tense?
Skip them. Breathing in for 4 and out for 6 still slows your breathing, without the part some people find uncomfortable. Stop and breathe normally if you feel light-headed.
Does it work on my phone?
Yes, in any modern mobile browser. The screen stays on while the timer runs, where your browser allows it. The nive app also has box breathing built in.
Read more about breathing
Take it to bed with you
The nive app plays studio-recorded rain, ocean, forest, fire and noise, lets you layer up to six sounds, works offline, and fades your mix to silence with Sleep Mode. Play it on Google Cast and AirPlay speakers too. It also guides 4-7-8 and box breathing. Free on iPhone and Android with no ads; Premium is $0.99 a month or $9.99 a year, with a 7-day free trial.