Box breathing animation

What is box breathing?

Box breathing is a slow breathing pattern with four equal parts: breathe in for four seconds, hold for four, breathe out for four, and hold for four. Picturing the four sides of a square gives your attention somewhere to rest while you count. It’s also called square breathing.

How to do box breathing

1. Sit or lie down comfortably and let your shoulders drop.
2. Breathe in gently through your nose for four seconds.
3. Hold your breath softly for four seconds, without clenching your jaw.
4. Breathe out slowly for four seconds.
5. Wait, empty, for four seconds, then begin again.

If holding your breath is uncomfortable, shorten the holds or leave them out. There’s no prize for getting the count exactly right.

What is 4-7-8 breathing?

In 4-7-8 breathing you breathe in for four seconds, hold for seven, and breathe out slowly for eight. The long out-breath makes each breath slower than box breathing, and many people like it in the evening. It was popularized by the physician Andrew Weil, drawing on yoga breathing practice. Try 4-7-8 breathing with the guide.

What is a slow exhale?

The slow exhale pattern here is in for four, hold for two, out for six, and hold for two. The out-breath is longer than the in-breath, but the holds are short, so some people find it easier than box breathing or 4-7-8.

How long should I breathe for?

Try one minute first. If it feels good, try three or five. Each session finishes at the end of a full breath, so it may run a few seconds over.

A gentle note

Slow breathing may help some people relax, but it isn’t a treatment for anxiety or any other condition. If you feel dizzy or light-headed, stop and breathe normally. If you have a heart or lung condition, or you’re pregnant, check with a doctor before holding your breath for long. And if things feel heavy right now, free support is here.