Box breathing timer: a guided breathing session
A free guided breathing timer with box breathing (4-4-4-4), 4-7-8 and a longer exhale, for one to five calm minutes, with optional soft sound.
Runs entirely in your browser. Nothing you enter is sent anywhere.
Ready when you are
Press Start, then follow the shape and the words.
Breathe through your nose if that is comfortable, and never force the breath. If you feel dizzy or lightheaded, go back to your normal breathing. If holding your breath does not feel good, for any reason, choose the longer exhale.
This tool gives general wellness information, not medical advice. If something feels wrong, talk to your doctor or midwife.
Quick take: Choose a rhythm (box breathing 4-4-4-4, 4-7-8, or a longer exhale of 4-6) and a session of one, three or five minutes, then follow the shape and the words on screen. Slow, steady breathing like this can help your body settle. If you feel dizzy or lightheaded, return to your normal breathing.
How it works
How do you do box breathing?
Press Start and the circle grows as you breathe in, rests while you hold, and shrinks as you breathe out. The step and its countdown are written underneath, and screen readers announce each new step. The session always ends after a full breath, so the length is rounded to the nearest whole breath.
| Rhythm | Pattern | One breath lasts | Breaths per minute | Feels |
|---|---|---|---|---|
| Box breathing | In 4, hold 4, out 4, hold 4 | 16 seconds | About 4 | Even and steadying |
| 4-7-8 | In 4, hold 7, out 8 | 19 seconds | About 3 | Slow, with a long hold |
| Longer exhale | In 4, out 6 | 10 seconds | 6 | Gentle, with no holds |
If a count feels too long, it is fine to breathe a little more softly rather than more deeply. You should never feel that you are straining for air.
Does slow breathing really help you settle?
The review brought together 15 studies of slow-breathing techniques and found both physical changes, such as increased heart rate variability, and psychological ones, such as more comfort and relaxation and less anxiety, anger and confusion.[1] In the randomised study, people practised cyclic sighing (which stretches out the exhale), box breathing, a fast-breathing technique, or mindfulness meditation for five minutes a day over a month. Breathwork, especially the exhale-focused practice, produced a greater improvement in mood and a larger drop in breathing rate than meditation.[2]
The 4-7-8 rhythm has been studied less. In a small study of 43 healthy young adults, a short session lowered heart rate and systolic blood pressure.[3] The NHS suggests practising a simple calming breath for at least five minutes when you feel stressed, which is why the timer offers a five-minute session.[4]
Which breathing rhythm should I choose?
Stretching out the exhale was the most helpful practice in the randomised study above,[2] and it asks nothing of you beyond a slow, soft breath out. If holding your breath does not feel good, for any reason, choose the longer exhale and skip the holds entirely. You can change rhythm at any time; the timer simply starts again.
How do I use the timer safely?
Breathing exercises are a way to rest, not a treatment. If you often feel short of breath, have chest pain, or feel anxious most days, talk to your doctor. If anxiety ever feels overwhelming or unsafe, reach out for urgent help where you live.
Rest is a complete choice on its own. On days when you would like to know whether to move at all, the energy calculator turns your sleep and mood into a gentle suggestion.
Frequently asked questions
How long should a breathing session be?
Even one minute is a real pause. Three to five minutes gives your body more time to settle, and you can always repeat a session if you would like longer.
Should I breathe through my nose or my mouth?
Breathe in through your nose if that is comfortable. Some people like to breathe out slowly through gently pursed lips, especially with the longer exhale. Choose whatever feels easy.
Why doesn't the shape move?
Your device is set to reduce motion, so the timer keeps the shape still and guides you with words instead. The words, the countdown and the screen-reader announcements work exactly the same.
Does the timer make any sound or use my microphone?
Sound is off unless you turn it on, and then it plays only a soft tone at each change of step. The timer never uses your microphone and stores nothing.
Sources
- Zaccaro A, Piarulli A, Laurino M, Garbella E, Menicucci D, Neri B, Gemignani A (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience. doi:10.3389/fnhum.2018.00353
- Balban MY, Neri E, Kogon MM, Weed L, Nouriani B, Jo B, Holl G, Zeitzer JM, Spiegel D, Huberman AD (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. doi:10.1016/j.xcrm.2022.100895
- Vierra J, Boonla O, Prasertsri P (2022). Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults. Physiological Reports. doi:10.14814/phy2.15389
- NHS (2026). Breathing exercises for stress. nhs.uk. www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/