Box breathing timer
Choose a count, a number of rounds and how often you practise. Here is how long each session takes, how many rounds make 5 minutes and your weekly total.
Your details
6 rounds at a count of 4
1:36
minutes and seconds for the whole session
- Breathe in through your nose4 seconds
- Hold4 seconds
- Breathe out slowly4 seconds
- Hold4 seconds
- Breaths a minute3.8
- Rounds for 5 minutes at this count19
- Each week (5 sessions)8 min, 27 min short of 5 minutes a day
That is under 5 minutes. The NHS breathing exercise suggests at least 5 minutes, and the 2023 study used 5 a day, so try 19 rounds if you have time. Sit or lie comfortably, let your shoulders drop, and if the holds feel like a strain, shorten them.
If you feel dizzy or light headed, stop and breathe normally.
The working
6 rounds at a count of 4
Each round is 4 x 4 = 16 seconds, so 6 rounds take 1 minute 36 seconds. For 5 minutes at the same count you would need 19 rounds. Done 5 times a week, 6 rounds add up to 8 minutes, 27 short of the 35 a week (5 minutes a day) used in a 2023 breathing study.
Counts and rounds for 5 minutes
Pick one that suits you
| Count | One round | Rounds for 5 minutes |
|---|---|---|
| 3 | 12 seconds | 25 |
| 4 | 16 seconds | 19 |
| 5 | 20 seconds | 15 |
| 6 | 24 seconds | 13 |
Getting comfortable
Before you start
Sit with your feet flat or lie down, let your shoulders drop and rest a hand on your belly. Breathe in through your nose. The breaths should feel smooth, not forced. If a hold feels like a strain, make it shorter.
Read with care
What this cannot tell you
- Count for you on screenIt works out the timings; use your phone timer or count in your head.
- Measure calmHow it feels is what matters.
- Replace helpIf anxiety is affecting your life, talk to your GP.
Questions
Common questions
How many rounds of box breathing should I do?
Enough to make about 5 minutes is a good aim: 19 rounds at a count of 4.
How often should I practise?
Regular practice helps most. A 2023 Stanford study used 5 minutes every day for a month; enter your sessions a week to see your weekly total.
Should I breathe through my nose or mouth?
In through the nose is usually more comfortable; the NHS exercise breathes out through the mouth.
What if I cannot hold for 4?
Use 3, or skip the holds. It still slows your breathing.
When is a good time to do it?
Any time you want to feel calmer, and many people find it helps before sleep or a stressful meeting.
Sources
- NHS: breathing exercises for stress (count 1 to 5 in and out, repeat for at least 5 minutes; reviewed 12 June 2026)
- Balban MY et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med 2023 (daily 5 minute box breathing, cyclic sighing and others for a month)
Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.
If you feel dizzy or anxious
If you feel dizzy or light headed, stop and breathe normally. If anxiety or panic is affecting your daily life, your GP can help, or you can refer yourself to NHS Talking Therapies. Samaritans on 116 123 are there day or night.