ClearBreaths
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Free box breathing tool

Box Breathing Timer

Box breathing is the steady 4-4-4-4 pattern used by Navy SEALs, athletes, and clinicians to settle the nervous system fast. Press start and breathe with the visual — inhale as it grows, hold, exhale as it shrinks, hold.

4-4-4-45 minFree · no sign-up
Inhale4s
5:00 left

What is box breathing?

Box breathing (also called square breathing or tactical breathing) gives every phase the same length: inhale for 4, hold for 4, exhale for 4, hold for 4. The equal rhythm is easy to follow and hard to overthink, which is exactly why it works when your mind is racing.

Because each side of the “box” is identical, the pattern is forgiving — there is no count to get wrong. Follow the on-screen pacer, keep the breath comfortable, and let the hold be relaxed rather than tense.

How to use this box breathing tool

  1. Sit upright with your shoulders soft and press Start.
  2. Inhale gently through your nose for 4 seconds as the circle expands.
  3. Hold for 4 seconds while it stays full.
  4. Exhale through your nose for 4 seconds as the circle shrinks, then hold empty for 4.
  5. Repeat for 4–6 rounds. Stop sooner if you feel light-headed.

Benefits

  • Calms a racing mind before a meeting, exam, or hard conversation
  • Lowers the felt intensity of stress and anxiety in a couple of minutes
  • Improves focus by giving your attention one simple thing to do
  • Easy to remember and repeat anywhere — no equipment needed

Want a plan built around your moment?

This free timer is a great start. For a breathing plan matched to your goal — sleep, calm, focus, or energy — with guided classes and a calm voice that paces every breath, try one guided breath first.

Try one guided breath first Free to start · no credit card before your first reset

Frequently asked questions

What is the 4-4-4-4 box breathing pattern?

Inhale for 4 seconds, hold for 4, exhale for 4, and hold empty for 4 — then repeat. Each phase is the same length, which is why it is pictured as a square or “box.”

How long should I do box breathing?

Most people feel a shift within 4–6 rounds (about 2–3 minutes). You can use it for up to 5 minutes. If you feel dizzy, stop and breathe normally.

Is box breathing good for anxiety?

Yes — the equal, predictable rhythm and the slow exhale help signal safety to your nervous system, which can ease anxious feelings. It is a wellbeing practice, not a treatment for a medical condition.

When should I avoid the breath holds?

If holds make you tense or breathless, shorten them or skip them and just inhale 4 / exhale 4. Check with a clinician first if you are pregnant or have a heart or respiratory condition.

Do I breathe through my nose or mouth?

Nose for both the inhale and exhale when you can — it keeps the breath slow and quiet. Switch to a mouth exhale if that feels more natural.

Read more

Read the full box breathing guide →

More free breathing tools

4-7-8 Breathing Timer4-7-8Deep Breathing Timer & Visual4-6 slow exhaleBreathing Tool for Anxietydouble inhale · long exhaleCoherent Breathing Timer (5-5)5-5 · ~6 breaths/min

ClearBreaths is a wellbeing tool, not a medical treatment. Stop if you feel light-headed.