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Box breathing: Guided Exercise With Timer
A free guided box breathing exercise: follow the animated circle (breathe in 4, hold 4, breathe out 4, hold 4). About 3.8 breaths a minute.
Breathing exercise
Follow the circle: it grows as you breathe in and shrinks as you breathe out. Sit comfortably and breathe through your nose if you can.
in 4 · Hold 4 · out 4 · Hold 4
✅ Rules last checked:
📚 Official sources: NHS: Breathing exercises for stress
We build every tool from the official rules and re-check them when they change. Always confirm with the official source before you rely on a result.
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How box breathing works
One full round takes 16 seconds, about 3.8 breaths a minute. Breathe slowly and gently, ideally through your nose, and let your belly rise as you breathe in.
| Step | Seconds |
|---|---|
| Breathe in | 4 |
| Hold | 4 |
| Breathe out | 4 |
| Hold | 4 |
Breathing exercises can help you feel calmer. They don't replace support for anxiety: if worry or panic is affecting your life, talk to a doctor.
Questions people ask
Which breathing exercise is best?+
Try each one. Box breathing is popular for focus, 4-7-8 for winding down before sleep, and calm breathing (about 6 breaths a minute) for everyday stress.
I feel light-headed.+
Stop and breathe normally. Shorten the holds or use calm breathing, which has no holds.