Box Breathing
Equal-sided breathing to calm and focus the mind.
Steps
- Inhale for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale for 4 seconds.
- Hold empty for 4 seconds.
Safety
If you feel dizzy, lightheaded, or uncomfortable at any point, stop the exercise and breathe normally. Consult a healthcare provider before starting any new breathing practice, especially if you have respiratory or cardiovascular conditions.
Box Breathing
Also known as four-square breathing, this technique involves inhaling, holding, exhaling, and holding the breath for equal counts to regulate the nervous system. It is used to manage stress and improve concentration.
Technique Details
Breath Rate
3.8 breaths/min
Recommended
10 cycles
Pattern
4s
Inhale
4s
Hold
4s
Exhale
4s
Hold
How to Practice
- Inhale for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale for 4 seconds.
- Hold empty for 4 seconds.
Safety Note
If you feel dizzy, lightheaded, or uncomfortable at any point, stop the exercise and breathe normally. Consult a healthcare provider before starting any new breathing practice, especially if you have respiratory or cardiovascular conditions.