Breathing Timer
This breathing timer guides five rounds of box breathing: inhale for four seconds, hold for four, exhale for four, then hold for four before repeating. Each phase changes automatically, so you can follow the label instead of counting in your head. Stop if you feel dizzy or uncomfortable.
Auto-advances through each phase. Space start/pause · S skip · R reset · F full screen.
About the Breathing Timer
This breathing timer guides five 4-4-4-4 box-breathing rounds and is a pacing aid, not a medical treatment.
A breathing timer removes the need to count while practising a paced pattern. This one uses box breathing: inhale, hold, exhale and hold again for four seconds each. Five rounds take one minute and twenty seconds. The phase label changes automatically and the circular progress indicator shows how long the current phase lasts.
Comfort matters more than matching the clock. Breathe gently rather than taking the largest possible breath, do not strain during a hold, and stop if you feel dizzy, short of breath or uncomfortable. People with respiratory, cardiovascular or other relevant health concerns should follow advice from a qualified clinician rather than a generic web sequence.
The box-breathing pattern
| Phase | Time | Action |
|---|---|---|
| Inhale | 4 seconds | Breathe in gently |
| Hold | 4 seconds | Pause without straining |
| Exhale | 4 seconds | Breathe out slowly |
| Hold | 4 seconds | Pause before the next round |
Press Skip if you need to leave a phase early, Pause to return to normal breathing, or Reset to start the sequence again. The National Center for Complementary and Integrative Health provides broader context about relaxation techniques and their limitations.
Tip: Keep the shoulders relaxed and make each breath quiet rather than forceful.
Tip: Practise seated the first time so you can stop comfortably.
Tip: Mute the phase chime if the sound distracts from the rhythm.
Breathing Timer or Meditation Timer?
Use the breathing timer when you want instructions to change every few seconds. Use the meditation timer when you want one uninterrupted period with only an ending cue. The breathing and meditation guide explains how short breathing practice can lead into a longer sit.
The timer does not diagnose anxiety, treat a health condition or prove that one breathing ratio is right for everyone. Treat it as an optional pacing prompt. Normal breathing is always the correct fallback if the pattern feels wrong.
How to Use the Breathing Timer
- Sit comfortablyUse a stable seated or standing position and breathe normally before beginning.
- Start the first inhalePress Start and breathe in gently while the Inhale phase counts four seconds.
- Follow each phaseHold, exhale and hold again as the labels change; do not force a breath or strain.
- Finish five roundsReturn to normal breathing when the sequence ends, or stop sooner if you feel uncomfortable.
Related on timer.now: meditation timer, breathing and meditation guide and 5-minute timer.
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Best Uses for the Breathing Timer
Follow equal inhale, hold, exhale and hold phases without mental counting.
Use a short, structured pause before speaking or focused work.
Settle attention on the breath before a longer unguided sit.
Learn the rhythm slowly while keeping the instructions visible.
Breathing Timer Compared With Similar Timers
| Tool | Choose it when |
|---|---|
| Meditation Timer | you want one quiet, uninterrupted sitting period |
| Interval Timer | you need custom phase lengths or a different routine |
Related Online Timers
Breathing Timer - FAQ
What pattern does this breathing timer use?
Should I keep going if I feel dizzy?
Is this a meditation timer too?
Can I skip a breath hold?
How long is the complete sequence?
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