Box breathing timer
Box breathing is four equal counts: breathe in for 4 seconds, hold for 4, breathe out for 4, hold for 4, then start again. Press start and follow the shape, or turn on the tone and close your eyes.
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What is box breathing?
It is called box breathing because the four sides are the same length, like the sides of a square. You will also see it called square breathing or 4-4-4-4 breathing.
One round takes 16 seconds, which paces you to 3.8 breaths a minute. The two holds are what set it apart from plain slow breathing: one pause with your lungs full, one with them empty. In Tinybreath it is the pattern for steady focus.
How to do it
- 1Sit or lie down comfortably and let your breath out.
- 2Breathe in slowly through your nose for 4 seconds.
- 3Hold your breath for 4 seconds, without straining.
- 4Breathe out slowly for 4 seconds.
- 5Hold with your lungs empty for 4 seconds, then begin the next breath in.
How long should you do it?
One minute is about 4 rounds, enough to find the rhythm. Five minutes, the length the app starts on, is about 19.
If a hold feels like a strain, breathe normally for a moment and join again at the next breath in. There is no score, and you can stop whenever you like.
Questions
Is box breathing the same as square breathing?
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Yes. Box, square and 4-4-4-4 breathing all name the same pattern: four equal counts of in, hold, out and hold.
Can I change the counts?
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This timer keeps 4 seconds per side. In the app, Tinybreath Plus lets you set your own count for every phase.
Tinybreath is a relaxation timer, not a medical device. It makes no diagnosis and treats no condition. If a pattern makes you dizzy or uncomfortable, stop and breathe normally.
The same timer, with your eyes closed.
On this page you have to watch. The Tinybreath app for iPhone paces box breathing with a soft tone to breathe in, a lower one to breathe out and a gentle tap at every turn, so you never have to look or count.
Coming to the App StoreFree · No account · Works offline