Pre-Interview Calming Meditation Timer
5-minute meditation before your interview or presentation. Box breathing to calm nerves and stay focused. Free online timer.
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“You are prepared. Ground yourself here.”
5 minutes · Box Breathing
About Box Breathing
Box technique (also called square pattern) is used by Navy SEALs to stay calm under pressure. Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, hold for 4 seconds. Each phase is equal, creating a calming rhythm.
How to Use This Timer
- Find a comfortable seated position
- Press Start — a bell will ring to begin the session
- Follow the circle: it expands on the inhale and contracts on the exhale
- The session is 5 minutes. Three gentle bells will ring when it’s complete
- Take a moment to notice how the body feels
Why This Works
Box breathing is the go-to technique for Navy SEALs, first responders, and Olympic athletes before high-pressure situations. The equal 4-second phases create a sense of control and predictability that calms nerves while maintaining alertness. This 5-minute session is the right length to reset the nervous system without causing drowsiness. Use it in the parking lot before an interview, backstage before a presentation, or in the waiting room before an important meeting.
Tips for a Better Session
- Find a private space — a parked car, restroom, or quiet hallway works well.
- Visualize a successful outcome during the hold phases of the box pattern.
- Keep the eyes open with a soft gaze to stay alert rather than drowsy.
- Use the session 5–10 minutes before the event for peak calm without sluggishness.
- Combine with light stretching to release physical tension in the neck and shoulders.