Box Breathing
Follow the dot around the square: breathe in, hold, breathe out, hold.
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How to use it
- 1
Pick a pattern
Box breathing is 4 seconds in, hold, out, hold. Try 4-7-8 to wind down.
- 2
Press start
Follow the dot and the on-screen cue; a soft chime marks each change.
- 3
Keep going
A few minutes is enough — stop whenever you like.
Frequently asked questions
What is box breathing?
Box (or square) breathing is a slow breathing technique with four equal steps: inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4. It's used by athletes, first responders and the military to stay calm under pressure.
How long should I do box breathing?
Even 1–3 minutes can help you feel calmer. Many people do 5 minutes once or twice a day, or a few rounds before a stressful moment.
What is 4-7-8 breathing?
4-7-8 breathing means inhaling for 4 seconds, holding for 7, and exhaling slowly for 8. It's often used to relax before sleep.
Is it safe?
For most people, yes. If you feel light-headed, stop and breathe normally. People with heart or lung conditions should check with a doctor first. This tool is for relaxation, not medical treatment.