Box-Breathing Timer

Box breathing, in four steps

Box breathing — breathe in for four, hold for four, breathe out for four, hold for four — is a simple, well-loved way to calm the nervous system. Follow the timer, let your shoulders drop, and give it a few rounds. It's a small reset you can use anywhere.

More ways to feel calm

Our mindfulness & grounding guides share more tools for steadying an anxious moment.