Box Breathing App
Free 4-4-4-4 Timer
The breathing technique used by Navy SEALs to stay calm under pressure. Free guided timer with Apple Watch & Wear OS support.
No account required • No ads • Works offline
4.8★
App Store Rating
25K+
Active Users
100%
Free to Use
0
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What is Box Breathing?
Box breathing (also called square breathing or tactical breathing) is a technique where you breathe in equal intervals: 4 seconds inhale, 4 seconds hold, 4 seconds exhale, 4 seconds hold.
It's called "box" breathing because the four equal phases form a square when visualized. This simple pattern is powerful because it:
- Activates your parasympathetic nervous system (calming response)
- Lowers cortisol and reduces stress hormones
- Improves focus and mental clarity
- Can be done anywhere, anytime in just 1-2 minutes
Used by: Navy SEALs, first responders, athletes, surgeons, and anyone who needs to perform under pressure.
Why Choose Vayu for Box Breathing?
A clean, focused app that does one thing exceptionally well
Visual Timer
Clean, calming animation guides each breath phase. No counting required.
Smartwatch Support
Native apps for Apple Watch and Wear OS with haptic guidance.
Works Offline
No internet needed. Practice anywhere, anytime.
Customizable
Adjust intervals (3-3-3-3, 5-5-5-5, etc.) as you progress.
When to Use Box Breathing
Quick sessions that fit into your day
Before Meetings
2 minutes of box breathing before important meetings reduces stress and improves clarity.
During Work
Quick reset when feeling overwhelmed. Use your smartwatch for discreet practice.
Pre-Sleep
Wind down before bed with longer box breathing sessions for better sleep.
Athletic Performance
Athletes use box breathing before competition to enter a focused, calm state.
Start Box Breathing in Seconds
No sign-up, no tutorial, no friction. Download, open, breathe.
- Free forever — no hidden paywalls
- Works on iPhone, iPad, Android
- Apple Watch & Wear OS apps included
- No account required
Inhale • Hold • Exhale • Hold
One complete cycle = 16 seconds
4 cycles = just over 1 minute
Frequently Asked Questions
What is the best box breathing app?
Vayu is rated the #1 box breathing app on both iOS and Android. It offers a clean visual timer, haptic guidance on Apple Watch and Wear OS, customizable intervals, and works completely free. Unlike other apps, it has no ads and doesn't require an account.
Is box breathing the same as square breathing?
Yes, box breathing and square breathing are the same technique. It's called "box" or "square" breathing because the four equal phases (inhale-hold-exhale-hold, each 4 seconds) form a square pattern when visualized.
How do I do box breathing with a timer?
A box breathing timer guides you through each 4-second phase: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold empty for 4 seconds. The Vayu app provides visual and haptic cues so you don't need to count yourself.
Can I use box breathing on Apple Watch?
Yes! Vayu has a native Apple Watch app for box breathing. It uses gentle haptic taps to guide each breath phase, so you can practice with your eyes closed or during meetings without looking at a screen.
Explore More Breathing Techniques
Ready to Try Box Breathing?
Join 25,000+ people who use Vayu daily for focus, calm, and better performance.
