Box breathing, also called square breathing or 4-4-4-4 breathing, has four equal steps: breathe in, hold, breathe out, hold. Each step lasts 4 seconds. This page opens the timer with Box Breathing selected. Press Start and follow the orb.
Its steady count makes it easy to remember and easy to do anywhere: before a meeting or exam, during a break, or whenever you want to settle your focus. If 4 seconds feels long, breathe more lightly or try the Balance pattern (5 in, 5 out) instead.
A breathing pattern with four equal steps: breathe in for 4 seconds, hold for 4, breathe out for 4 and hold for 4, then repeat. It is also called square breathing.
Even one minute is a pleasant pause. Many people practise for 3 to 5 minutes. Stop if you feel dizzy or uncomfortable.
Yes. It is quiet and needs no equipment. You can follow the orb on screen or simply count to four in your head.
Yes. It runs in your browser with no app, account, subscription or ads.
Silence Awakening is a relaxation exercise, not medical advice or treatment. Breathe gently and stop if you feel dizzy or uncomfortable. If you have a health condition, please talk to a qualified professional.