Breathing timer
A free breathing timer that loads four minutes, enough for fifteen rounds of box breathing. The progress ring gives you something soft to rest your eyes on, and the Chime sound ends the session without a jolt. Also searched as box breathing timer, 4-7-8 breathing timer, breathwork timer. This page is not medical advice. If you have a breathing or heart condition, ask a doctor before trying breath holds.
Breathing patterns
| Pattern | How | Session |
|---|---|---|
| Box breathing | Inhale 4 s, hold 4 s, exhale 4 s, hold 4 s | 4 minutes, about 15 boxes |
| 4-7-8 | Inhale 4 s, hold 7 s, exhale 8 s through pursed lips | 4 cycles to start, up to 8 |
| Physiological sigh | Two inhales through the nose, one long exhale through the mouth | 1 to 3 sighs, or 5 minutes for a bigger reset |
| Coherent breathing | About 5.5 s in, 5.5 s out, roughly 5.5 breaths per minute | 5 to 10 minutes |
| Two-minute reset | Slow nasal breaths, exhale longer than inhale | 2 minute timer |
Running box breathing with Repeat
- Click the digits, set 0:00:16 and tick Repeat. Choose Chime.
- Press Space. Count the four phases, four seconds each, on your own.
- Each chime is the start of the next box. The restart gap adds about a second, which does not matter here.
- Press R when you feel done. The repeat timer page explains the option in more detail.
Prefer one timer for the whole session? Leave the page at four minutes and count boxes loosely. The 4 minute timer is the same preset.
Tips
- Sit upright, shoulders down, and breathe through the nose where the pattern allows.
- Shorten the holds if you feel strain. The pattern should feel easy, not heroic.
- For a longer silent sit with a bell at the end, use the meditation timer.
Frequently asked questions
What is box breathing?
Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. One box takes 16 seconds, so a 4 minute session is about 15 boxes.
How do I time each phase?
Set the timer to 16 seconds and tick Repeat. Each alarm marks the start of a new box, and you count the four phases yourself. Rounds run about a second longer because of the restart gap.
How long should a breathing session be?
Two to five minutes is enough to feel calmer. Longer is fine if it feels good. Stop if you feel lightheaded.
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