Box Breathing Timer (4-4-4-4)
Press start and follow the circle — expand to breathe in, hold, contract to breathe out, hold. It's the 4-4-4-4 square Navy SEALs use to stay calm under pressure, running free in your browser with nothing to install.
Paused
Pattern: Inhale 4s · Hold 4s · Exhale 4s · Hold 4s. Runs in your browser — nothing to install.
How to use the box breathing timer
- 1Inhale for 4 seconds
Breathe in slowly through your nose for a count of four, filling your belly first, then your chest.
- 2Hold for 4 seconds
Keep the air in and hold gently for four counts. Don't clamp down — stay relaxed.
- 3Exhale for 4 seconds
Release the breath through your mouth or nose over four counts until your lungs are comfortably empty.
- 4Hold for 4 seconds
Pause with your lungs empty for four counts, then begin the next cycle. Repeat for 3–5 minutes.
New to this pattern? Read the full Box Breathing guide.
Go deeper
This is the timer. Inhale is the practice.
The web pacer is free forever. When you want to close your eyes and be guided — with sound, offline, and every pattern — that lives in the app.
$7.99 once · no subscription · iPhone & Mac
- Calming guided sound and voice, not just a visual
- The full library of patterns — box, 4-7-8, Wim Hof, coherent and more
- Runs with the screen off, so you can close your eyes
- A live brainwave visual tuned to each technique
- Mood matcher — tell it how you feel, it picks the breath
- Session history and gentle milestones, fully offline
Box Breathing Timer FAQ
Is this box breathing timer free?+
Yes — it runs entirely in your browser, with no sign-up and no download. Just press start and breathe along with the animation.
Does it work on my phone?+
Yes, in any mobile browser. If you want the timer to keep running with the screen locked, plus calming sound and session history, that's what the Inhale app adds.
Can I change the 4-4-4-4 counts?+
This web pacer runs the classic 4-second square. To adjust the counts, session length and add guiding sound, use the Inhale app.