Box Breathing Timer
Used by Navy SEALs to reduce stress and anxiety instantly. 4 seconds in, hold, out, hold.
Duration per phase
How to use
Press Start
Optionally turn on the soft bell, then press Start to begin the guided cycle.
Follow the square
Breathe in as it grows, hold, breathe out as it shrinks, then hold again — 4 counts each.
Repeat 4+ cycles
Complete at least 3–4 cycles. Your cycle count and time are tracked automatically.
Why box breathing works
- 🌿Activates the parasympathetic nervous system to calm your body.
- 🌿Reduces cortisol, the primary stress hormone.
- 🌿Used by Navy SEALs before high-stress situations.
- 🌿Lowers blood pressure and slows the heart rate.
- 🌿Improves focus and concentration.
- 🌿Great before a meeting, during anxiety, before sleep, or after an argument.
Frequently asked questions
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