MentaFlowBreathing Timer
Box breathing and 4-7-8, guided by a slow visual. Free, no signup.
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What is box breathing?
Box breathing is a simple rhythm: inhale for 4 seconds, hold for 4, exhale for 4, hold for 4 — four equal sides, like a box. It is used by Navy SEALs, athletes, and clinicians as a fast way to settle the nervous system before or during stressful moments.
When should I use 4-7-8 instead?
The 4-7-8 pattern — inhale 4, hold 7, exhale 8 — emphasizes a long, slow exhale, which leans harder on the body’s relaxation response. Many people prefer it for winding down before sleep, while box breathing suits moments when you want to stay calm but alert.
How often should I practice?
Even one minute helps in the moment, but the calming effect compounds with regular practice. A common starting point is 3–5 minutes once or twice a day. If you feel lightheaded, return to normal breathing — the pace should always feel comfortable.