Box breathing: how to do it, with a breath pacer

Box breathing in one line

In for 4, hold for 4, out for 4, hold for 4. Repeat. That's box breathing, also called square breathing or 4-4-4-4 breathing, because the four equal sides make a little square.

Not to be dramatic but it's the most useful thing on this whole site. You can do it anywhere, nobody can tell, and a lot of people find it settles them down in about a minute.

Try it right now

Press start and follow the cloud. It grows while you breathe in, waits while you hold, shrinks while you breathe out, and waits again. Four rounds.

How to do box breathing, step by step

1. Sit tall. On a chair with your feet flat, or cross-legged. Shoulders soft.
2. Empty out. Breathe all the way out through your mouth to start fresh.
3. Breathe in for 4. Slowly, through your nose, filling your belly then your chest.
4. Hold for 4. Gently. No clenching, no squeezing your throat shut.
5. Breathe out for 4. Slowly, through your nose or soft lips.
6. Hold for 4. Rest at the bottom of the breath.
7. Repeat for four rounds, or for three to five minutes.

When to use box breathing

• before a meeting, an exam or a hard conversation
• when your thoughts are going a million miles an hour
• in the car at a red light (eyes open, obviously)
• at night when your brain won't switch off
• as a two-minute reset between tasks

Make it easier, or harder

Easier: if 4 seconds feels like a lot, use 3. A 3-3-3-3 box is still a box. You can also skip the holds and just breathe in for 4, out for 4.

Longer: once 4 feels easy, try 5 or 6 seconds per side. Never strain. If you feel short of breath, go back to a shorter count.

Who should go easy

Box breathing is gentle, but breath holds aren't for everyone. If you're pregnant, have a heart or lung condition, or get anxious holding your breath, skip the holds and just do slow, even breathing. Stop if you feel dizzy, and breathe normally.

Box breathing and your chakras

Slow, square breathing is a lovely way to ground the root chakra and calm a busy third eye. Try picturing the box glowing red on the in-breath and indigo on the out-breath. Extremely cute, also weirdly effective at keeping you focused ☁️

FAQ

What is box breathing?

Box breathing is a slow breathing pattern with four equal parts: breathe in, hold, breathe out, hold, usually for 4 seconds each.

How long should you do box breathing?

Four rounds is a great start. Many people do it for three to five minutes.

Is box breathing good for anxiety?

A lot of people find slow, counted breathing like box breathing calming in the moment. It isn't medical care, so if anxiety is affecting your life, please talk to a doctor too.

What's the difference between box breathing and 4-7-8 breathing?

Box breathing uses four equal counts. 4-7-8 breathing has a longer hold and a much longer exhale, and is often used to wind down before sleep.