Box Breathing 4-4-4-4
Practice square breathing with four equal phases and a precise visual timer.
Utilsha
Ready
—Cycle 1 / 12 · 03:00
Breathe comfortably without forcing it. Stop if you feel dizzy or uncomfortable.
What 4-4-4-4 means
Each cycle uses four seconds to inhale, hold, exhale, and pause. The four equal parts create the box pattern.
Breathe comfortably without forcing it. Stop if you feel dizzy or uncomfortable.
An easy pattern to count
Choose a duration, start, and follow each phase. Unlike 4-7-8, Box uses equal timing and includes a pause after exhaling.
Frequently asked questions
How many cycles can I do?
The tool fits cycles into your chosen duration. You can stop sooner if needed.
Can I change the timing?
This page keeps the 4-4-4-4 pattern. Use the custom timer for other values.