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Box breathing, step by step

Box breathing is breathing in, holding, breathing out and holding again, each for the same count. Picture tracing the four sides of a square. It is also called square breathing, and it is one of the easiest patterns to remember.

How to do it

Breathe in through your nose for 4.Count slowly in your head: one, two, three, four.
Hold for 4.Keep your shoulders and face relaxed.
Breathe out for 4.Slowly and smoothly, through your nose or mouth.
Hold for 4.Empty and still, before the next breath.
Repeat for 4 to 8 rounds.That is one to two minutes.

Make it easier or longer

Version	Count	Good for
Easier	3, 3, 3, 3	Your first few tries
Standard	4, 4, 4, 4	Most people
Longer	5, 5, 5, 5	When you want to go slower
No holds	In 4, out 4	If holds feel uncomfortable

When people use it

Before a meeting, a call or a presentation.
Before a test or a hard conversation.
In a queue, on a commute, or when your mind is racing.
For a short reset between tasks.

Tips

Sit upright with your feet on the floor if you can.
Do not breathe in or out too hard. Smooth and quiet is the goal.
If you feel light-headed, stop and breathe normally.
If you have a breathing or heart condition, or you are pregnant, check with your doctor before trying breath holds.

Questions

How long should I do box breathing?

Start with one to two minutes, which is about four to eight rounds. You can go longer once it feels easy.

Is box breathing the same as 4-7-8?

No. Box breathing uses the same count for every side. 4-7-8 has a long breath out, and many people use it for winding down at night.

Can I do box breathing lying down?

Yes. Sitting upright is easy to keep up, but lying down works too, and many people do it that way before sleep.

More guides

This is general wellbeing information, not medical advice. Breathing exercises are for everyday stress and do not treat any condition. If you feel unwell, or if this keeps getting in the way of your life, please talk to a doctor.