# Box Breathing Timer

> Free 4-4-4-4 timer with visual circle, round counter and voice cues. Navy SEAL rhythm — no account, works offline. Wellness, not a medical tool.

- URL: https://spiriators.com/en/tools/box-breathing-timer
- Language: en
- Alternate: https://spiriators.com/tools/box-breathing-timer.md
- Hub: https://spiriators.com/en/tools/breathing-timer.md

## What is this page?

A **pre-set** box breathing timer (square / tactical breathing): 4 seconds in, 4 hold, 4 out, 4 empty. The circle counts phases; the **round counter** counts completed cycles.

## When

Focus under pressure, before a meeting or exam, after an intense moment. Not the sleep technique (that's [4-7-8](https://spiriators.com/en/tools/4-7-8-breathing-timer.md)).

## Boundaries

Stop if dizzy. Not while driving or in water. Not a diagnosis.

## Next steps

- [Open the box breathing timer](https://spiriators.com/en/tools/box-breathing-timer)
- [4-7-8 timer](https://spiriators.com/en/tools/4-7-8-breathing-timer.md)
- [Coherent breathing timer (5-5)](https://spiriators.com/en/tools/coherent-breathing-timer.md)
- [All rhythms (hub)](https://spiriators.com/en/tools/breathing-timer.md)