What is box breathing?

Box breathing (or 'square breathing') is a technique where you inhale 4 seconds, hold 4 seconds, exhale 4 seconds, and hold empty 4 seconds. It's used by Navy SEALs, athletes, and coaches to rapidly create calm and focus.

How long should I do box breathing?

Start with 2–5 minutes. For noticeable nervous system effects, 5–10 minutes is ideal. Use it multiple times a day — especially before stressful moments or sleep.

What's the difference between box breathing and 4-7-8?

Box breathing (4-4-4-4) creates balance and focus. 4-7-8 (4 in, 7 hold, 8 out) has a longer exhale and more strongly activates the vagus nerve — ideal for falling asleep or discharging acute stress.

Is this timer suitable for beginners?

Yes. Start with the Coherence 5-5 preset or Box 4-4-4-4. If holding 4 seconds feels too long, don't force it — breathe gently and build up slowly.

Does this tool work offline?

Yes, once the page is loaded the timer works fully in your browser without an internet connection. Add Spiriators to your home screen via /install for 1-tap access.

Free Tool

Box Breathing Timer

Visual 4-4-4-4 breathing timer. Hit start, follow the circle, and return to yourself in 2 minutes.

Focus & calm. Classic Navy SEAL technique.

Inhale

Completed cycles: 0

Before you start — please read this

Breathwork is powerful. Precisely for that reason: approach it with care. New to conscious breathing? Do your first sessions guided where possible — for example with a 1-on-1 breathwork coach or in the 30-Day Breath Challenge. Guidance helps you recognize what is normal, what is not, and how to go deeper safely.

Feel light-headed, dizzy, tingling in hands or face, nauseous or emotionally overwhelmed during an exercise? Stop the technique and return to your normal, relaxed nose breathing. Lie down or sit with your back supported until it fully passes. That's not failure — it's your body asking for a pause.

Do not use these exercises while driving, cycling, swimming or in/under water. Not recommended during pregnancy, epilepsy, serious heart or vascular conditions, untreated high blood pressure, recent surgery, acute psychosis or unregulated bipolar disorder. When in doubt: consult your doctor or therapist first. This tool does not replace medical or therapeutic advice.

When to use this tool?

Before a stressful moment — presentation, conversation, exam. Box 4-4-4-4 for focus.
Before sleep — 4-7-8 activates the vagus nerve and helps you fall asleep.
During a workday — Coherence 5-5 for a 3-minute reset between meetings.
Morning fatigue — Energize 6-2-4 for activation without caffeine.

Want to go deeper than a timer?

30-Day Breath Challenge

A new 10–20 minute video every day. Build a deep breathing practice in one month.

View the challenge