Box breathing is a breathing pattern with four equal parts: breathe in for four counts, hold for four, breathe out for four, and hold for four. Each part is the same length, so the pattern traces the four sides of a box. Here is how to do it, and what to adjust if four counts feels too long.
The four steps
Sit upright with your hands resting in your lap or at your sides. The NHS guide to breathing exercises for stress suggests a chair that supports your back, with both feet flat on the ground. Loosen any tight clothing.
- Breathe in slowly through your nose for a count of four.
- Hold your breath for a count of four.
- Breathe out through your mouth for a count of four.
- Hold again, with your lungs empty, for a count of four.
That is one round. The University of Pittsburgh's SOVA page on box breathing suggests repeating the cycle four or five times, or until you feel calmer. It also warns against counting too fast, so make each count about a second.
Keep it comfortable
The NHS advises breathing without forcing it. Take a smooth, steady breath rather than a deep gulp, and keep the holds relaxed. If the holds feel strained, shorten the count to three, or drop the holds and just breathe in and out at an even pace.
Stop and return to your usual breathing if you feel dizzy, lightheaded or uneasy. The National Center for Complementary and Integrative Health says relaxation techniques are generally considered safe for healthy people, but that some people occasionally report increased anxiety, intrusive thoughts or fear of losing control. It advises seeing a health care provider for severe or long-lasting symptoms. Box breathing is a relaxation exercise for general use.
Counting without losing your place
Counting is the hardest part at first. A few things make it easier:
- Count silently, "one, two, three, four", at the pace of a slow second hand.
- Let your belly rise on the in-breath and settle on the out-breath.
- If you lose count, start the round again from the breath in.
- Use a timer that shows the rhythm so you can watch instead of count.
Where to practice
Box breathing takes about a minute for four rounds, so it fits before a call, at your desk, or while you wait. Sit or stand where you can pause safely. Do not practice while driving.
The free box breathing timer on this site walks through three rounds with a moving circle, so there is nothing to count. In the app, the breathing tool has no Premium gate and includes Box Breathing among its patterns: get Moodscape for iPhone or explore guided sessions on the web. Sign in to use the web app.
If you would like a longer practice afterward, read how to choose a session length in how long should you meditate.