Box breathing timer
Box breathing is a slow pattern of equal counts: breathe in, hold, breathe out, hold. Follow the dot as it moves around the square, one side per step. The default is 4 seconds each, and every count can be changed.
Runs in your browser: nothing you enter is sent anywhere.
How to use it
- Set the counts or keep 4-4-4-4.
- Press Start and follow the dot: up the left side to breathe in, across the top to hold, down the right side to breathe out, back along the bottom to hold.
- Pause or reset at any time.
How it works
The position of the dot is worked out from the clock: the time since you started is divided into boxes of the four counts added together, and the dot is placed on the side for the current step. The page redraws only while the exercise is running; when it is paused or idle nothing runs in the background.
Worked example
With 4-4-4-4 one box lasts 16 seconds, so ten boxes take 2 minutes 40 seconds. With 5-2-5-2 one box takes 14 seconds.
Good to know
Breathe gently through the nose if that is comfortable, and do not strain during the holds. Shorten the counts if they feel too long.
Frequently asked questions
What is box breathing?
It is a paced breathing exercise where you breathe in, hold, breathe out and hold again for the same number of seconds, often 4. The four equal steps are the sides of a square, which gives it its name.
Can I change the counts?
Yes. Set each step from 1 to 20 seconds; the holds can also be 0, which gives patterns such as 4-0-4-0. Changing a value resets the exercise.
Is it a medical treatment?
No. Many people use slow breathing to relax, but this timer is only a pacing aid and not medical advice. Stop if you feel dizzy, and speak to a doctor if you have a breathing or heart condition.
Why does the sound need a click?
Browsers only play sound after you interact with the page. Press Start once, with the beep option ticked, and it will play at each step.