Box breathing timer 4-4-4-4

How to do box breathing

1. Inhale through your nose for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale slowly for 4 seconds.
4. Hold with empty lungs for 4 seconds.

When it helps: staying calm and focused under pressure — before a meeting, an exam, a presentation, or a difficult conversation.

Tip: picture tracing the four sides of a square, one side per phase. The 90-second session covers about five full boxes.

Learn more about box breathing →

Other timers: 4-7-8 · 4-2-4 · 5-5