box breathing timer
four in, four hold, four out, four hold. follow the orb — it expands as you breathe in and settles as you breathe out.
Box breathing is four equal parts: breathe in for four seconds, hold for four, breathe out for four, hold for four. The equal count is the whole method. It is used in settings where people need to steady themselves quickly and cannot afford to think about technique, which is also why it is easy to remember.
Of everything retune does, paced breathing is the part with the strongest evidence behind it. Slowing the breath toward five or six cycles a minute measurably shifts the balance of the autonomic nervous system, and box breathing at a four-count sits in that region. The sound here is not doing the work — it is giving you something to stay with so the pace holds.
The orb is the timer. It grows through the in-breath, stays full through the hold, settles through the out-breath and rests through the second hold, so you can keep your eyes soft and follow the shape rather than counting. Under it sits a quiet alpha-band bed and a little forest, enough to mark the silence without filling it.
Three or four minutes is plenty. If you lose the rhythm, let one cycle pass and rejoin on the next in-breath — that is part of it, not a failure of it.
questions
- How long should I do box breathing for?
- Most people find two to five minutes enough to notice a change. Longer is fine if it is comfortable, but there is no benefit in pushing past the point where the holds start to feel like effort.
- Is four seconds the right count for me?
- It is a common starting point, not a rule. If four seconds of holding feels strained, a three-count keeps the shape and the benefit. The equal ratio matters more than the exact number.
- Do I need an account?
- No. This page plays in your browser with nothing to install and nothing to sign up for. An account only becomes useful if you want to save sessions or keep a practice history.
- Is this a medical treatment?
- No. It is a breathing pace with sound to help you keep it, and it is not medical advice. If you are dealing with a health condition, speak to a professional about it.
also here
the rest of retune
every sound here is generated in your browser as it plays, so nothing loops and nothing repeats. the full app layers tones, textures, breath and spoken affirmations into a session you can keep.
open retune