Box breathing, guided step by step.

What is box breathing?

Box breathing, sometimes called square breathing or four-square breathing, is a simple breathing pattern with four equal steps: breathe in for a count of four, hold for four, breathe out for four, and hold for four. Picture tracing the four sides of a square, one side per step. The steady, predictable rhythm gives a busy mind something simple to follow.

How to do box breathing

1. Get comfortable. Sit or lie down, relax your shoulders and rest your hands.
2. Breathe in for four. Slowly, through your nose.
3. Hold for four. Keep your body soft rather than tense.
4. Breathe out for four. Slowly, through your mouth.
5. Hold for four. Then begin the next square. Try four rounds to start, or use the timer above for one to five minutes.

Tips for doing it well

• Breathe gently. This is not about big, deep breaths. A calm, even breath is enough.
• Shorten the counts if you need to. Three seconds per side works just as well. Comfort matters more than the number.
• Skip the holds if they feel uncomfortable. Switch the timer to “Longer out-breath” instead: in for four, out for six.
• Use the voice cues. Turn them on and close your eyes. Your browser will say “in”, “hold” and “out”, so you do not need to watch the screen.

When people use box breathing

Many people use box breathing before something stressful, like a presentation, an exam or a hard conversation, or to settle down after a busy day. It takes about a minute to learn and can be done anywhere, without anyone noticing. If you are getting ready for a difficult talk, the conversation planner pairs well with it.

Box breathing and other patterns

Box breathing is one of several simple patterns. Our breathing timer also has a longer out-breath and a one-minute reset, and our guide to breathing exercises you can follow by voice includes spoken scripts for each.