Box Breathing Timer
Guided pacer · 4-4-4-4 · press start, no signup.
Box breathing (also called square breathing or 4-4-4-4) uses four equal phases: inhale for 4, hold for 4, exhale for 4, hold for 4. It's used by athletes, first responders, and Navy SEALs to stay calm and focused under pressure.
Follow the pacer around the "box" — the equal timing makes it easy to remember and steady to hold.
Tip: Box breathing is great before a stressful moment — a presentation, an exam, a hard conversation. A few rounds steadies both your heart rate and your focus.
Frequently asked questions
What is box breathing?
A technique with four equal phases — inhale, hold, exhale, hold — each for the same count (commonly 4 seconds), used to calm the nervous system and sharpen focus.
Why do Navy SEALs use box breathing?
The equal, controlled rhythm keeps the body calm and the mind clear under high stress, which is valuable in high-pressure situations.
How long should I do box breathing?
Four to five rounds (a few minutes) is enough to feel calmer. It's safe to do daily.
More breathing & meditation
FlipFocus has these breathing guides plus meditation soundscapes in the full app.