How to do box breathing
- Sit upright with your feet on the floor and your shoulders relaxed.
- Press Start. Breathe in through your nose for 4 seconds while the circle grows.
- Hold for 4 seconds, breathe out slowly for 4 seconds as it shrinks, then hold empty for 4 seconds.
- Repeat for the chosen time. Turn on soft tones to practise with your eyes closed.
Why box breathing works
Box breathing, also called square breathing or four-square breathing, is a simple paced-breathing technique taught to soldiers, police officers, first responders and athletes to stay composed under stress. Slowing your breath to about four breaths a minute and pausing at each end engages the parasympathetic nervous system, which lowers heart rate and helps counter the fight-or-flight response. Counting also gives an anxious mind something neutral to focus on.
Use it before a presentation, exam, difficult conversation or sleep, or whenever you feel overwhelmed. If four seconds is uncomfortable, start with a 3-3-3-3 rhythm by breathing more gently, and build up. Stop if you feel dizzy. The exercise runs in your browser with no account needed.
ℹ️ Not medical advice: an estimate for healthy adults. Ask a doctor or qualified professional about your own situation.
FAQ
How long should I do box breathing?
One to five minutes is typical; even a few rounds can help.
Who uses box breathing?
Navy SEALs popularised it, and it is used widely by athletes, nurses and therapists.
Can it help me sleep?
Many people find it calming at bedtime. The 4-7-8 pattern is another popular option.