Free tool · Calm down in 2 minutes
Box breathing timer
A guided 4-4-4-4 breathing timer with a moving guide, gentle chimes and adjustable pace.
Ready when you are
Sit comfortably and press start.
4-4-4-4 breathing
Phones vibrate gently at each change. Stop and breathe normally if you feel light-headed.
How to use it
Sit comfortably, relax your shoulders and press Start. Follow the dot around the square: breathe in up the left side, hold along the top, breathe out down the right side and hold along the bottom. Start with 4 seconds per side; if that feels long, choose 3.
Why it helps
Slow, even breathing gives a racing mind one simple thing to follow and can help the body settle out of “fight or flight”. Many people feel calmer after a few rounds. Read the full guide: Box breathing: a simple 4-step technique.
This is a relaxation exercise, not medical treatment. If you have a heart or breathing condition, or are pregnant, check with a doctor before practising breath holds.