Box breathing
Press start and follow the shape
3.8 breaths per minute
What is box breathing?
Box breathing, also called square breathing, splits each breath into four equal parts: breathe in, hold, breathe out, hold. With four seconds for each part, one breath takes 16 seconds, so you take less than four breaths a minute. The even rhythm is easy to remember and easy to follow.
People use it to slow down before a talk, an exam or sleep. Sit comfortably, breathe in through the nose and let the shape set the pace.
Make it easier or longer
If four seconds feels long, start with 3-3-3-3. As it gets comfortable, try 5-5-5-5. A few minutes is a good session to start with.
How to practise
Sit upright or lie down, relax your shoulders and rest your hands. Breathe in through the nose as the shape grows, keep still while it holds, and breathe out slowly as it shrinks. If your mind wanders, simply come back to the next side of the square. This is a pacing tool, not medical advice.
Questions
How long should I do box breathing?
Many people practise for 2 to 5 minutes. Start short and stop if you feel light-headed.
Is box breathing the same as square breathing?
Yes. Both names describe the same four equal phases: in, hold, out, hold.
Can I change the count?
Yes. Choose 3, 4, 5 or 6 seconds per side, or set a custom rhythm on the breathing timer.