Box breathing

How to use this guide

1. Choose a comfortable, supported position in a safe place.
2. Begin with “Skip holds” selected. Follow only while the pace feels easy.
3. The display names the current phase. Let the circle grow with the inhale and settle with the exhale.
4. Pause or stop whenever needed. Returning to natural breathing is always an option.

What makes a box pattern different?

The complete pattern has four equal sides: inhale, hold, exhale and rest. At the standard setting each lasts four seconds, making a sixteen-second cycle. The first-use setting removes both holds, so you initially see a simpler four-in, four-out rhythm. Keeping Skip holds selected is a valid way to use this guide; you do not need to progress to retention.

Read the four-phase box breathing explanation

The configured pattern

The configured phases are inhale: 4 seconds; pause: 4 seconds; exhale: 4 seconds; rest: 4 seconds. Zero-length phases are skipped. Holds remain optional and are disabled at first. The Phase length setting scales these timings to 75%, 100% or 125%; duration controls how long the full session runs.

Follow comfort, not the clock

Breathing practices affect people differently. Do not force the pace, take maximal breaths or compete with the timer. Stop if uncomfortable and return to normal breathing. This page does not diagnose or treat a condition.

For general context, see NHS breathing guidance. Read our editorial approach.