RepOutFree tools › Box breathing
Box breathing exercise
Breathe in, hold, breathe out, hold, four seconds each. Follow the circle: it grows as you breathe in and shrinks as you breathe out.
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How to do box breathing
- Breathe in through your nose for 4 seconds, filling your belly first.
- Hold with your lungs full for 4 seconds. Keep your shoulders and jaw loose.
- Breathe out slowly through your mouth or nose for 4 seconds.
- Hold with your lungs empty for 4 seconds, then start the next round.
Picture tracing the four sides of a square, one side per step. That's where the name comes from. Most people do 4 to 8 rounds, about one to two minutes.
Choosing your pace
Four seconds is the classic count, but it isn't a rule. If the holds feel strained, drop to 3. If 4 feels easy, try 5 or 6 for a slower, deeper rhythm. The slider above changes all four sides at once. The right pace is the slowest one that still feels comfortable.
When people use it
- Before something stressful: a call, an exam, a presentation. Box breathing is often taught to people who need to stay steady under pressure, from athletes to military and police.
- To fall asleep: a few slow rounds in bed give your mind one simple thing to follow.
- When an urge or craving hits: counting to four takes just enough attention to break an automatic loop, and two minutes is often long enough for the peak to pass.
Tips
- Sit or lie down the first few times. Slow breathing can make you a little lightheaded until you're used to it.
- Breathe low into your belly rather than lifting your chest.
- Turn on sound and close your eyes: a soft tone marks each change.
- If you feel dizzy or short of breath, stop and breathe normally. Talk to a doctor if you have a heart or lung condition.
Questions
Is box breathing the same as square breathing?
Yes. Box breathing, square breathing and 4-4-4-4 breathing all describe the same four equal steps: in, hold, out, hold.
How long should I do box breathing?
One to two minutes (4 to 8 rounds) is enough for most people. You can go to five minutes if it feels good.
What's the difference between box breathing and 4-7-8 breathing?
Box breathing keeps every step equal. 4-7-8 breathing uses a longer hold and an even longer exhale, which many people find more sleepy and less focusing.
Does this work on my phone?
Yes. The timer runs in any modern browser on phone, tablet or computer, and keeps going with your screen on.
More free tools
- 4-7-8 breathingIn 4, hold 7, out 8. Popular for sleep.
- Physiological sighDouble inhale, long exhale. Cyclic sighing.
- Coherent breathingSlow, even breaths at about 5.5 per minute.
Have the same tool on your iPhone
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