Box Breathing

A four-part breathing timer, free in your browser. Review the pattern and open the visual pacer when you are ready.

How to practise

Breathe in for four counts, pause for four, breathe out for four, then pause for four.

Box breathing gives each part of the cycle the same length. It can be useful when you want a clear rhythm to follow. The pauses are optional if they feel uncomfortable.

Using the timer

The app opens the practice details first. Review the pattern, shorten it if needed, and start when ready.

No account, subscription, or headphones are required. You start the session yourself; opening this guide does not start a timer or audio.

Keep it comfortable

Do not force a deep breath or a long hold. If you feel dizzy, breathless, or uncomfortable, stop and breathe normally. Practise while settled somewhere safe, not while driving or in water. If you have been given breathing advice for a health condition, follow that guidance.

What should I expect?

This is a pacing aid, not a test or a promise of relief. You do not need to achieve a score. Evidence about slow breathing does not establish that one counting pattern is best for everyone.

Learn about resonance-frequency breathing and the limits of this app, or choose a different breathing guide.