Guided Breathing Timer

Box breathing uses four equal phases — inhale, hold, exhale, and hold — typically 4 seconds each, forming a "box" shape. It is widely used to slow the heart rate and calm the nervous system before stressful moments.

The 4-7-8 pattern extends the exhale well beyond the inhale, which can activate the body's relaxation response. Many people use it to ease situational anxiety and to wind down before sleep, though results vary by individual.

Yes. This breathing timer is completely free, requires no registration or download, and runs entirely in your browser with instant, unlimited use.

Yes. Adjust the inhale, hold, exhale, and optional recovery-hold durations to build a fully custom pattern, then save it automatically in your browser for next time.

No session or health data is collected or sent to a server. Only your chosen pattern and preferences are stored locally in your own browser so the timer remembers your settings.

If anxiety, depression, ADHD, OCD, or PTSD symptoms are ongoing or affecting daily life, a breathing exercise alone isn't a substitute for treatment. Integrative Psychiatry of America offers confidential, secure telepsychiatry across Pennsylvania, including online medication management and integrative care.