What is box breathing?
Box breathing — also called square breathing — uses four equal phases: inhale, hold, exhale, hold, each for the same count. The steady, predictable rhythm is what gives it a grounding, contained quality, which is why it's a favourite for staying calm and focused under pressure.
How to use it
Sit upright, relax your shoulders, and follow the circle: breathe in as it grows, hold as it pauses, breathe out as it shrinks, then hold again. Keep the breath smooth rather than forced. If the holds are uncomfortable, stop the timer and return to normal breathing. You can choose a no-hold pattern in our breathing tools.
When to stop
If the holds make you feel short of breath or lightheaded, shorten them or return to normal breathing. This is a relaxation tool, not a treatment. If anxiety is severe or you're in crisis, please reach out to a professional or a crisis line (988 in the US, Samaritans 116 123 in the UK & ROI).
Frequently asked questions
How do I use this box breathing timer?
Choose a session length and press Start. Follow four seconds in, four holding, four out and four holding. Pause or reset whenever you want. Keep each breath comfortable.
Does it work without sound?
Yes. Follow the visual phase labels and countdown. Voice guidance and sound are optional; browser support for voice may vary.
Do I need to install an app or create an account?
No. This timer runs in your browser without an account. Keep the page open during your session; background behavior varies by device.
What if holding my breath feels uncomfortable?
Stop and breathe normally. You can use a breathing pattern without holds instead. Do not force the timing or continue if you feel dizzy or unwell.
Further reading: NHS guidance on comfortable breathing for stress. This is general breathing guidance, not an endorsement of this timer.
Page reviewed September 29, 2026. Optional feeling buttons are used only on this page and are not sent as analytics events.
More free breathing exercises
Looking for lasting calm?
If you want professional support alongside self-help tools, explore the services available through Online-Therapy.com. Check the provider’s current plans and terms.
Explore Online Therapy →Please note: This tool is for relaxation and self-help, not medical treatment. If you feel faint or dizzy, return to normal breathing. If anxiety is severe or you're in crisis, contact a professional or a crisis line (988 in the US, Samaritans 116 123 in the UK & ROI). Your session stays private on your device — nothing is stored or sent.