Breathwork

Box breathing timer

Follow a four-count inhale, a gentle four-count hold, a four-count exhale, and a second four-count hold.

Try box breathing

Follow three rounds: breathe in for four counts, hold for four, breathe out for four, then hold for four.

Ready when you are.

Keep your breath comfortable. If holding your breath feels uncomfortable, skip the holds or stop and breathe normally.

How to use this timer

Choose a comfortable position and start when you are ready. The circle guides three rounds. You can stop at any time.

If holding your breath or following the count feels uncomfortable, stop and return to your natural breathing. You can also try a shorter count at your own pace.

Explore in Moodscape

Moodscape includes a free breathing tool and a library of guided sessions. You can also explore our beginner meditation guide. Open Moodscape.

About this practice

This tool is for general education. Experiences with meditation and mindfulness vary; speak with a qualified healthcare professional about individual concerns. Read the NCCIH overview for more about research and safety.