Box Breathing & 4–7–8 Timer

How to use online breathing exercises

Choose a rhythm, session length and voice guidance. Once the session starts, the animation shows inhaling, exhaling and any holds. You can use voice guidance or watch the circle in silence.

4–7–8 breathing

This rhythm combines an inhale, a breath hold and a longer exhale. Each phase has a fixed duration; the circle and prompts indicate when to move to the next one.

Inhale: 4 sHold: 7 sExhale: 8 s

Box breathing (box breathing)

Box breathing has four equal phases: inhale, hold, exhale and a pause after exhaling. The phase duration slider changes all four values together.

Inhale: 4 sHold: 4 sExhale: 4 sPause after exhaling: 4 s

Extended exhale 2:1

In this rhythm, the exhale lasts twice as long as the inhale. There are no holds: the next inhale follows the exhale.

Inhale: 4 sExhale: 8 s

Questions about breathing sessions

Can I extend the box breathing phases?

Yes. The slider sets each of the four equal phases from 3 to 12 seconds. During a session, the change applies at the next inhale; while paused it can apply immediately.

How do I set the session length?

Choose 1, 3, 5, 10 or 15 minutes, or Unlimited. Pauses do not count towards session time. You can change the duration during the exercise; choosing less than the elapsed time ends the session.

Are English voice cues available?

Yes, using English voices installed in your browser. Choose Voice 1, Voice 2 or no voice. If only one English voice is available, both options use it. Short cues mark each phase without counting aloud; the animation shows progress.

Can I change the sounds during a session?

Yes. Rain, stream, fire, waves and forest are available before and during a session. Set background volume separately, or select Silence to turn it off.

Do I need an account or an app?

No. The tool is free and runs in your browser without registration. Choose a rhythm, duration and voice, then select Start session.