Free tools
Box breathing timer
Four counts in, four hold, four out, four hold. Follow the circle and let it do the counting.
In 4 · hold 4 · out 4 · hold 4
3 min
Length
Box breathing is the one to reach for when you need to think clearly under pressure rather than calm down and sleep. The equal counts give your attention something simple to hold on to, which is most of why it works. It is used before difficult conversations, before going on stage, and in the minutes after something has gone wrong.
How to do it
In 4 · hold 4 · out 4 · hold 4
- Sit upright somewhere you will not be interrupted. Feet on the floor, hands wherever they are comfortable.
- Breathe out fully before you start, so the first inhale has somewhere to go.
- Follow the circle: in as it grows, hold while it rests, out as it shrinks, hold again.
- Breathe through your nose if you can, into your belly rather than your chest.
- Four rounds is enough to notice a difference. Stop earlier if it feels forced.
Questions
How long should I do box breathing for?
Most people feel the effect within four to six rounds, which is about a minute and a half. Longer is fine, but it is a tool for changing state rather than something to grind through. If you find yourself pushing, shorten it.
Is four seconds the right count?
It is the common starting point and it suits most people. If four feels like a strain, use three. If it feels easy and you want to slow down further, try five or six. The equal length of the four parts matters more than the number.
Can I do this anywhere?
Yes. It is quiet, invisible and needs nothing. That is the reason it spread through professions where people have to stay steady under pressure.
What is Inwork?
A place to do the inner work — habits, journaling, meditation, breathwork and circles with other people. This timer is one small piece of it, free and open to anyone.
Free to use, no account needed. Your sessions stay in this browser.