Home / Practice / Box breathing
Breath · 1–5 min
Box breathing
In for four, hold for four, out for four, hold for four. An even, square rhythm to steady busy thoughts.
Best for: when you need to steady yourself before something hard.
How to do it
- Sit upright with your feet on the floor.
- Breathe in through your nose for a count of four.
- Hold your breath softly for four — no straining.
- Breathe out for four.
- Rest with your lungs empty for four, then start again.
Why it may help
Box breathing slows breathing to about four breaths a minute and gives the mind a simple job: count and follow. Slow, paced breathing has been studied in many small trials, and a 2023 meta-analysis of breathwork found modest benefits for stress, with smaller effects on anxiety and low mood.
Box breathing itself has little direct research, so we rate it promising. Many people like it because the steady count leaves little room for racing thoughts.
Try next
Cyclic sighing
Two inhales through the nose, one long exhale. The body's own reset button — and the practice this site is named for.
Progressive muscle relaxation
Tense one muscle group, then let it go, and feel the difference. Teaches your body what “relaxed” actually feels like.
Want to invite someone? Send them a minute of calm with a personal note.