Box breathing timer
Four seconds in, four holding, four out, four holding. The circle grows and shrinks with you, so there is nothing to count and no numbers to watch.
- Breathe in 4s
- Hold 4s
- Breathe out 4s
- Hold 4s
Take it with you in the app
This tool runs in your browser. Want it on your phone, with voice cues, background timing and a real alarm? Open the same tool in NanoTimer.
Open on your phoneOpens the right tab in NanoTimer on your iPhone.
Download on theApp StoreLink coming soon
How it works
- Pick how many cycles you want. Six takes about a minute and a half.
- Tap Start and follow the circle: growing means breathe in, shrinking means breathe out.
- When the circle sits still, hold. A soft tone marks every switch.
- Breathe through your nose and let your shoulders drop. Sit upright rather than slumped.
- More advanced? Raise the seconds per phase. Four is the standard, but longer, equal counts (5, 6 or more) are the usual way to progress. The equal ratio stays the point, not the number.
Frequently asked questions
- Why four counts?
- Because it is even and easy to remember: in for as long as out, with equal pauses. If four feels too short or too long, the same rhythm works on three or five. The equal ratio is the point, not the number.
- How many rounds should I do?
- Four to six cycles is enough to notice something, which is roughly a minute and a half. Longer is fine, but stop if you feel light-headed: that means you are breathing too deeply or too fast.
- Can I do this in the app?
- Yes. The NanoTimer app has a dedicated Breathe section: guided, adjustable breathing patterns, free.