Sleep Meditation Timer & Breathing Guide
Free sleep meditation timer with box breathing. Fall asleep faster with a calming 20-minute guided session. No app download needed.
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“Release the day. Let your body grow heavy.”
20 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 20 minutes. Three gentle bells will ring when it’s complete
- Take a moment to notice how the body feels
Why This Works
Sleep-focused practice works by shifting the body from sympathetic (fight-or-flight) to parasympathetic (rest-and-digest) mode. The rhythmic pattern helps quiet the mental chatter that prevents rest. Studies suggest that consistent use of these exercises before bed can reduce the time it takes to fall asleep by up to 50%. This 20-minute session is designed to be long enough for the body to fully relax without demanding too much sustained focus.
Tips for a Better Session
- Dim the lights and put the device face-down after pressing start.
- Lie flat on the back with arms at the sides, palms facing up.
- Focus on the weight of the body sinking into the mattress with each exhale.
- Avoid looking at the clock or screen during the session — trust the bell.
- Pair with a cool room temperature (around 18°C / 65°F) for the best sleep onset.