Box breathing
Ready to begin
4 minutes session
Settings
Breathe without forcing. If you feel dizzy, return to normal breathing.
- Space Start / pause
- R Stop
- F Full screen
- Z Zen mode (time only)
Box breathing chains four equal counts of 4 seconds: breathe in, hold, breathe out, then hold with empty lungs, like the four sides of a square.
Easy to remember, it can be done anywhere to regain calm and focus, for example before a speech, an exam or a competition.
| Step | Duration |
|---|---|
| Breathe in | 4 seconds |
| Hold | 4 seconds |
| Breathe out | 4 seconds |
| Hold, lungs empty | 4 seconds |
Frequently asked questions
How do I do box breathing?
Follow the circle: breathe in for 4 seconds as it grows, hold for 4 seconds, breathe out for 4 seconds as it shrinks, then hold with empty lungs for 4 seconds.
How long should I practise it?
A few minutes are enough: the session lasts 4 minutes, or 2 or 8 minutes if you prefer.
Are these exercises safe?
Breathe without forcing. If you feel dizzy or uncomfortable, return to normal breathing. These exercises are not a substitute for medical advice.