How the timer guides you
The circle grows while you breathe in, stays full while you hold, and shrinks while you breathe out. The words on screen and a countdown in seconds tell you what to do, so you can relax your eyes and follow along without watching a clock. If your device is set to reduce motion, the circle is replaced by the same words, a countdown and a simple progress bar.
Box breathing and 4-7-8
Box breathing uses four equal counts: in, hold, out, hold. It is steady and easy to remember. 4-7-8 breathes in for 4, holds for 7 and breathes out for 8, so the out-breath is the longest part. Neither is a treatment, and the research on both is still limited, but many people find a few slow breaths helps them feel calmer in the moment. Our guide to box breathing versus 4-7-8 explains when each one tends to suit people best.
Tips for a comfortable session
- Sit comfortably with your back supported and your shoulders loose.
- Start with shorter counts if holding your breath feels uncomfortable. The custom option lets you choose any count from 1 to 12 seconds.
- Breathe gently. Slow and soft is better than big and deep.
- Practise when you are already fairly calm, so the pattern feels familiar when you need it.
When to talk to a doctor
Breathing exercises are not a substitute for medical care. Speak to a doctor if you often feel anxious or breathless, if you have asthma, COPD or a heart condition, if you are pregnant, or if anything about a breathing practice makes you feel unwell. If you are struggling with persistent worry, our guide on how to stop overthinking may also help.
