What is box breathing?

Also called square breathing — inhale 4s, hold 4s, exhale 4s, hold 4s. Used by Navy SEALs, athletes, and therapists for stress relief and sharper focus.

How many rounds should I do?

Start with 4–6 rounds (about 2–4 minutes). Work up to 10–20 as you get comfortable. Even one round helps in a pinch.

Can I customize the breathing pattern?

Yes — each phase is independently adjustable from 2 to 10 seconds, with 1 to 20 rounds.

Does the timer have voice guidance?

Yes. Voice prompts announce each phase using your browser's text-to-speech. The toggle only appears if your browser supports it.

Free Online Box Breathing Timer

Inhale. Hold. Exhale. Hold. Reset your mind in minutes.

⚠ Health Warning

This tool involves breathing exercises that may cause lightheadedness or hyperventilation. If you have any health conditions, consult a physician before use. Stop immediately if you feel dizzy, lightheaded, or unwell. Read full disclaimer.

Inhale (seconds)

Hold (seconds)

Exhale (seconds)

Hold (seconds)

Rounds

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How to Practice Box Breathing

Box breathing — also called square breathing — is a technique used by Navy SEALs, first responders, and therapists to activate the parasympathetic nervous system, slow the heart rate, and quiet the stress response.

The technique: Inhale for 4 seconds. Hold for 4. Exhale for 4. Hold for 4. That's one box. Repeat.

Customization: Adjust each phase from 2 to 10 seconds and run 1 to 20 rounds. Try 3-3-3-3 to start easy, or 6-6-6-6 for a deeper practice. The progress ring paces you visually through each cycle.

Voice guidance: Enable voice prompts to go hands-free — close your eyes and let the timer call each transition.

When to practice: Use it before a big meeting, between Pomodoro sessions, or before bed. Even two minutes makes a noticeable difference.

Frequently Asked Questions

What is box breathing?: Also called square breathing — inhale 4s, hold 4s, exhale 4s, hold 4s. Used by Navy SEALs, athletes, and therapists for stress relief and sharper focus.
How many rounds should I do?: Start with 4–6 rounds (about 2–4 minutes). Work up to 10–20 as you get comfortable. Even one round helps in a pinch.
Can I customize the breathing pattern?: Yes — each phase is independently adjustable from 2 to 10 seconds, with 1 to 20 rounds.
Does the timer have voice guidance?: Yes. Voice prompts announce each phase using your browser's text-to-speech. The toggle only appears if your browser supports it.

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Web vs App

Feature	Web (Free)	App (Freemium)
Timer types	Countdown, Stopwatch	Countdown, Count Up, Stopwatch, Counter
Custom workflows	Fixed per tool	Visual block builder
Templates	4 free web tools	30 customizable templates
Voice prompts	Browser TTS	Premium voice prompts
Offline support	Requires browser	Fully offline
Background execution	Tab must stay open	Lock screen notifications
Cloud backup	No	Google Drive sync (Pro)

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