Breathing timer
Box breathing timer
Breathe in as the circle grows, hold, breathe out as it settles, and hold again. Each side of the box lasts four seconds.
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How box breathing works
Box breathing has four equal parts: in, hold, out, hold. One full round takes sixteen seconds, which slows you to a little under four breaths a minute. The even count is easy to remember and hard to rush.
When to use it
Use it when you need to be calm and still alert: before a meeting, an interview or a hard conversation, or after a jolt of stress. Two to five minutes is enough. If the holds feel like a strain, switch to the Even pattern above.
Read the full guide to box breathing
Breathe comfortably and stop if you feel lightheaded. This timer is a relaxation aid and is not medical advice.