Box Breathing Timer — 4-7-8 & Coherent Breathing
A breathing timer paces slow, deliberate breathing for you: the circle grows while you breathe in, pauses while you hold, and shrinks while you breathe out, so you never have to count seconds in your head. Pick a pattern — box breathing (4-4-4-4) for steady calm and focus, 4-7-8 for winding down at night, or coherent 5-5 breathing at about six breaths a minute. A few minutes is plenty for most people; read the box breathing technique guide for why the four-sided pattern is used by athletes, and pair a session with calm ambient sounds if it helps you settle.
About the breathing timer
A breathing timer paces slow breathing: a circle grows as you breathe in, pauses while you hold, and shrinks as you breathe out. Use box breathing (4-4-4-4) for steady calm, 4-7-8 before sleep, or coherent 5-5 at about six breaths a minute. A few minutes is plenty.
Counting seconds in your head keeps your mind busy, which defeats the point. Here you just follow the circle and let your attention rest on the breath. It runs box breathing, 4-7-8, coherent 5-5 and a gentle 4-6 pattern in your browser, with no app, account or ads over the exercise.
Breathing patterns and what they are commonly used for
| Pattern | Rhythm (seconds) | Commonly used for |
|---|---|---|
| Box breathing | In 4 · hold 4 · out 4 · hold 4 | Steady calm and focus — used by athletes and military teams |
| 4-7-8 | In 4 · hold 7 · out 8 | Winding down in the evening and before sleep |
| Coherent 5-5 | In 5 · out 5 | Everyday balance — about six breaths per minute |
| Relax 4-6 | In 4 · out 6 | A quick reset — a longer exhale feels naturally calming |
When to use the breathing timer
- Before a stressful moment — an exam, interview, presentation or difficult conversation.
- Winding down at night — many people use a few rounds of 4-7-8 as part of a sleep routine.
- Between work or study sessions — a two-minute break between focus blocks.
- After exercise — a few minutes of slow breathing helps the body settle after a hard session.
- Any time you notice shallow, hurried breathing.
How to use the breathing timer
- Pick a pattern — box 4-4-4-4 is the best starting point if you are new to paced breathing.
- Sit comfortably, and press Start when you are ready.
- Breathe in through your nose as the circle grows, and out slowly as it shrinks.
- Follow along for a few minutes — the cycle counter keeps track so you do not have to.
- Finish when you feel settled — five to ten cycles is a solid session.
Tips for paced breathing
- Breathe low into the belly rather than lifting the shoulders — place a hand on your stomach to check.
- If a pattern feels like a strain, use a shorter one. It should feel comfortable.
- A slightly longer exhale than inhale (like the 4-6 pattern) tends to feel the most calming.
- Consistency beats length: two minutes daily does more than one long session a week.
- Feeling light-headed means you are overdoing it — stop, breathe normally, and use a gentler pattern next time.
Breathing timer FAQ
What is box breathing?
Breathe in for 4 seconds, hold for 4, out for 4, hold for 4, and repeat. The four equal steps are the four sides of the box; the timer paces each one.
What is 4-7-8 breathing good for?
The 4-7-8 pattern — in for 4, hold for 7, out for 8 — is most commonly used for winding down in the evening. The long, slow exhale is the part many people find most relaxing.
How long should a breathing session be?
A few minutes is plenty for most people — around 5 to 10 cycles of box breathing or 4 rounds of 4-7-8. Short daily sessions work better than occasional long ones.
What is coherent breathing?
Breathing at a slow, even pace of about five to six breaths per minute — the 5-5 pattern here. It is a comfortable everyday rhythm with no breath-holding involved.
Should I breathe through my nose or mouth?
In through the nose is the usual advice; breathe out through the nose or gently through pursed lips, whichever feels natural. Comfort matters more than perfect technique.
Is paced breathing safe for everyone?
Slow breathing is gentle, but stop if you feel dizzy or short of breath, and skip long breath-holds if you are pregnant or have a heart or blood-pressure condition — or ask a doctor first.
Is box breathing the same as square breathing?
Yes. Box breathing is also called square breathing: breathe in for 4, hold for 4, breathe out for 4 and hold for 4, tracing the four sides of a square. It is one of the simplest breathwork techniques and is often used to calm anxiety before exams, interviews or sleep.