How do you do box breathing?

Inhale for four counts, hold for four, exhale for four, hold for four, and repeat. Breathe through the nose, keep the shoulders soft, and count slowly, about one count per second. Four to six rounds is a complete session; the timer on this page counts each phase for you.

What is box breathing good for?

Steadying yourself while staying alert. The even count and the two holds slow your breathing to about four breaths a minute, which calms the stress response without making you drowsy. That is why it is taught before high-pressure moments rather than at bedtime.

Why is it called box breathing?

Because the four equal phases make a square: one side for the inhale, one for the hold, one for the exhale, one for the second hold. Some people picture tracing the sides of a box as they count, which is also why it is sometimes called square breathing or four-square breathing.

Is box breathing the Navy SEAL breathing technique?

Yes, box breathing is the pattern widely associated with Navy SEALs, who use it to stay composed under pressure. There is nothing military about the technique itself; the four-count square is simply easy to remember and to do anywhere.

Box breathing or 4-7-8, which should I use?

Box breathing keeps you calm and alert, so use it before something demanding. 4-7-8 is weighted toward a long exhale, which brings you down further, so use it for sleep. Try both on this site and notice which one your body prefers at which time of day.

Is there a free box breathing app for iPhone?

Braele is one. Box breathing is free forever in the app, with a living orb to follow, haptics for every phase, and a voice that calls the counts so you can close your eyes. No account, no ads, and it works offline.

Box breathing

4 · 4 · 4 · 4

Inhale for four, hold for four, exhale for four, hold for four: one square. Box breathing is the steadying pattern, taught to people who need to stay sharp under pressure. Start the timer below and breathe along; no download, no account.

Free, in your browser. Nothing to install.

Step by step

How to do it

1
Inhale
Breathe in slowly through the nose for a count of four, letting the belly expand.
2
Hold
Hold the breath in for a count of four. Keep the shoulders soft.
3
Exhale
Breathe out through the mouth or nose for a count of four, all the way.
4
Hold, then repeat
Hold the breath out for a count of four. That is one round; four to six rounds is enough.

Why the even count works

Every phase is the same length, so there is nothing to weigh up: in, hold, out, hold. That simplicity is the point. A racing mind gets one small job to track, and the two holds slow the whole cycle to about four breaths a minute without asking for a long exhale you might not have yet. It is the technique Navy SEALs are taught for the same reason: it steadies you while keeping you alert.

When to use it

Before something demanding: a meeting, a hard conversation, a start line, an exam. Anywhere you want to be calm and still switched on. It is also the pattern to reach for first if you are new to breathwork, because the counts are short and there is no chance of getting lightheaded. For winding down before sleep, 4-7-8 breathing does that job better.

How long and how often

Four to six rounds takes about two minutes and is a full dose. Five minutes a day was the length used in the Stanford breathwork trial that tested box breathing against mindfulness meditation. If four seconds feels long at first, use three on every phase and work up; the shape matters more than the number.

Questions

What people ask

How do you do box breathing?: Inhale for four counts, hold for four, exhale for four, hold for four, and repeat. Breathe through the nose, keep the shoulders soft, and count slowly, about one count per second. Four to six rounds is a complete session; the timer on this page counts each phase for you.
What is box breathing good for?: Steadying yourself while staying alert. The even count and the two holds slow your breathing to about four breaths a minute, which calms the stress response without making you drowsy. That is why it is taught before high-pressure moments rather than at bedtime.
Why is it called box breathing?: Because the four equal phases make a square: one side for the inhale, one for the hold, one for the exhale, one for the second hold. Some people picture tracing the sides of a box as they count, which is also why it is sometimes called square breathing or four-square breathing.
Is box breathing the Navy SEAL breathing technique?: Yes, box breathing is the pattern widely associated with Navy SEALs, who use it to stay composed under pressure. There is nothing military about the technique itself; the four-count square is simply easy to remember and to do anywhere.
Box breathing or 4-7-8, which should I use?: Box breathing keeps you calm and alert, so use it before something demanding. 4-7-8 is weighted toward a long exhale, which brings you down further, so use it for sleep. Try both on this site and notice which one your body prefers at which time of day.
Is there a free box breathing app for iPhone?: Braele is one. Box breathing is free forever in the app, with a living orb to follow, haptics for every phase, and a voice that calls the counts so you can close your eyes. No account, no ads, and it works offline.

Keep it going in the app

Braele guides box breathing with a voice that calls every count, haptics you can follow eyes-closed, and a streak that has a rest day built in. Box breathing is free forever on the App Store.

Downloadon the App Store