Free guided timer
Box Breathing Timer
A free guided box breathing timer. Follow the 4-4-4-4 rhythm with optional voice cues and chimes, on your phone or laptop. No signup, no app to install.
4-4-4-4
Four seconds in, hold, four out, hold.
16 seconds per round. Sit or lie down somewhere you will not be interrupted, then press start.
Press start and follow the circle. It expands while you breathe in, holds while you hold, and contracts while you breathe out, so you never have to count in your head.
Box breathing is the steadying one. Equal phases give your attention something regular to sit on, and the two holds do the quiet work of building your tolerance to CO2.
The rhythm
- 1.Breathe in for 4 seconds.
- 2.Hold gently for 4 seconds.
- 3.Breathe out for 4 seconds.
- 4.Stay soft for 4 seconds.
- One round
- 16 seconds
- Best for
- Focus, pressure, and steadying yourself before something demanding.
Frequently asked questions
Is this box breathing timer free?
Yes. It runs in your browser with no signup, no account and nothing to install. Open the page, press start and breathe.
Do I need the sound on?
No. The circle and the phase label carry the whole rhythm on their own. Sound is there if you want it, with a master volume and separate switches for the voice cues, the chimes and the breathing sounds.
How long should I run the timer for?
Five minutes is a good target. That was the daily dose used in the 2023 Stanford trial that found slow breathing improved mood and lowered physiological arousal over a month.
Can I change the four second count?
This timer runs the standard 4-4-4-4 rhythm. If four seconds feels like a stretch, breathe a little less deeply rather than rushing the count, and read the full guide for gentler variations to work up from.
Why does the sound only start after I press start?
Phone and desktop browsers block audio until you interact with the page. Pressing start is that interaction, which is why the first chime arrives with the first phase rather than before it.
Other breathing timers
A timer only takes you so far
Being guided through it in person is a different thing entirely. Sessions run for individuals, private groups and workplace teams, in Sydney, Melbourne, Brisbane and online.