Box Breathing Timer: A Free Guided Breathing Exercise
This free box breathing timer paces your breath with an expanding and shrinking circle. Choose box breathing (4-4-4-4), 4-7-8 or even breathing, press start, and follow the cues for in, hold, out and hold. It runs entirely in your browser with no account.
- ›What you get: a guided breathing timer with three patterns
- ›How long it takes: one to five minutes
- ›What to do next: notice how you feel, and jot it down if it helps
Ready when you are
Cycles completed: 0
Breathe gently through your nose if you can. Stop if you feel lightheaded or uncomfortable. This is a relaxation exercise, not medical advice or treatment.
Check in with how you feel in Symplia →Why this matters
Slow, paced breathing is a common relaxation technique, and many people find it helps them feel calmer in stressful moments. Research on slow breathing is mixed in size and quality, so treat it as a coping aid rather than a treatment.
If holding your breath is uncomfortable, choose even breathing or shorten the counts. Stop if you feel dizzy. This tool is not medical advice.
How to use your results
Sit comfortably, press start and breathe in time with the circle. Breathe gently through your nose if that is comfortable for you.
Try a few rounds, then pause and notice any change in your body. If you want to track what helps, write it in a journal afterwards.
Frequently asked questions
What is box breathing?
Box breathing is a paced pattern of equal counts for breathing in, holding, breathing out and holding, often four seconds each.
How long should I do it?
One to five minutes is common. Start with a minute and stop if you feel lightheaded.
Is this free?
Yes. It is free and needs no sign-up.
Can breathing exercises treat anxiety?
They can help some people feel calmer in the moment, but they are not a treatment. If anxiety is affecting daily life, speak to a licensed professional.
Is anything saved?
No. The timer runs in your browser and nothing is sent to Symplia.
Track these patterns over time with Symplia — free to start.