One Quiet Minute

Four equal sides

A one-minute box breathing timer.

Breathe in, hold gently, breathe out, and rest for four counts each. The circle and optional tones keep the shape for you.

Choose a breathing pace

Four equal sides: inhale, hold, exhale, and rest.

1 minute · sound optional · no account

Keep every breath easy. Do not force a count or hold. Stop if you feel dizzy, short of breath, or uncomfortable.

Ready when you are1:00

Ready when you are

How to use the 4-4-4-4 pattern

  1. Let the circle expand while you breathe in for four.
  2. Keep the breath gentle during the four-count hold.
  3. Let the circle soften while you breathe out for four.
  4. Rest for four before the next round begins.

Why it is called box breathing

Each phase has the same length, like the four equal sides of a box. The name describes the count, not a special kind of breath. You do not need to breathe especially deeply for it to count.

When the box is not a good fit

Breath holds can feel unpleasant for some people. If either pause creates strain, switch the timer to Even breathing or simply return to your natural rhythm. Finishing the pattern is never the goal; staying comfortable is.

Keep exploring

Another quiet route.

Breathing for focus

Try an uninterrupted five-in, five-out rhythm before your next task.

Compare all four paces

See the differences between balanced, even, box, and long-exhale breathing.