box breathing
Inhale 4, hold 4, exhale 4, hold 4 — the steady square rhythm used by athletes and first responders. Press begin and follow the circle. Free, no signup.
Want one small thing a day to feel a bit better? That's Lilt — a calm check-in that suggests a tiny science-backed thing, then shows you the lift.
Try Lilt →Box breathing is four simple, equal counts: inhale for 4, hold for 4, exhale for 4, hold for 4 — like tracing the four sides of a box. It's a favourite because it's easy to remember and works almost anywhere: at your desk, before a meeting, or when your mind is racing.
Follow the timer above for a few rounds. Free, no signup, no ads.
Want the how and why behind it? Read the box breathing guide →
Common questions
What is box breathing?
A breathing pattern of four equal counts — inhale 4, hold 4, exhale 4, hold 4 — repeated for a few rounds.
How long should I do it?
Four to six rounds is plenty for a quick reset.
Does box breathing help with anxiety?
Many people find the steady, even rhythm calming in a stressful moment. It's a general wellbeing technique, not a treatment.
Do I need to sign up?
No — it's free and runs in your browser.
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A gentle note
Box breathing is a general wellbeing technique, not medical, therapeutic, or crisis care. If a hold feels uncomfortable, shorten the counts or just breathe slowly and evenly. If you're struggling or in danger, please reach out for real support: find a helpline →