Box Breathing Timer
4-4-4-4 guided breathing — the technique Navy SEALs use to stay calm under fire
Box breathing is a 4-phase breathing technique: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. The equal timing creates a "box" shape. It's the single most widely used tactical breathing technique in the world — adopted by Navy SEALs, first responders, surgeons, and elite athletes.
This free timer guides you through each phase with visual pacing so you don't have to count. The expanding and contracting animation matches your breath cycle, making it easy to maintain rhythm even when stressed. Optional audio cues mark each phase transition so you can close your eyes.
Why box breathing specifically? The hold phases are what set it apart. The post-inhale hold raises CO2 tolerance (building resilience to stress), while the post-exhale hold creates a moment of complete stillness. Together they produce a state that's simultaneously calm and alert — relaxed but not drowsy, focused but not tense.
Recommended Patterns
Jump straight into a guided box breathing session with visual pacing and audio cues. Adjustable duration.
Full guide to box breathing: technique, science, variations, and when to use each one.
Side-by-side comparison. Box breathing is better for focus; 4-7-8 is better for sleep and anxiety.
When to Use It
- Before any high-pressure situation — presentations, interviews, competitions
- During moments of acute stress when you need to stay sharp, not just calm
- As a daily practice to build CO2 tolerance and nervous system resilience
- Between tasks or meetings to clear cognitive residue and reset focus
- When you feel your heart rate rising and need to regain control quickly
Frequently Asked Questions
How long should I do box breathing?
Minimum effective dose is 2-3 minutes (about 8-10 cycles). For a full nervous system reset, 5 minutes is ideal. Navy SEALs typically do 5-minute sessions. Going beyond 10 minutes offers diminishing returns for most people.
Is 4-4-4-4 the only box breathing ratio?
It's the standard, but you can adjust. Beginners can start with 3-3-3-3. Advanced practitioners go to 5-5-5-5 or 6-6-6-6. The key principle is keeping all four phases equal. This timer uses the standard 4-4-4-4 with visual pacing.
Why do Navy SEALs use box breathing?
Because it works under extreme stress. The technique maintains cognitive function when cortisol is spiking. The hold phases prevent hyperventilation (which worsens panic), while the structured rhythm gives the mind something to focus on besides the threat. It's been part of BUD/S training for decades.
Can I do box breathing lying down?
Yes, but it works best seated with good posture. An upright position allows fuller diaphragmatic expansion. If you're using it for sleep, lying down is fine — but consider switching to 4-7-8 or extended exhale breathing, which are more sedating.
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