Box breathing: how to do it and when to use it
A plain guide to box breathing, the four-count technique for steadying yourself before something difficult.
Box breathing is a breathing pattern with four equal parts: breathe in, hold, breathe out, hold. Each part lasts the same count, usually four. Drawn on paper it makes a square, which is where the name comes from. It is also called square breathing or four-square breathing.
It is one of the easiest techniques to learn because there is nothing to remember except one number.
How to do it
- Sit upright with your feet on the floor. Let your shoulders drop.
- Breathe in through your nose for a slow count of four.
- Hold the breath, gently, for a count of four.
- Breathe out through your nose or mouth for a count of four.
- Hold with empty lungs for a count of four.
- Repeat for two to five minutes.
Count at whatever pace is comfortable. A count of four should feel unhurried, not like a test. If you would like the counting done for you, choose Box on the breathing timer and follow the circle.
Why it helps
Two things are going on. The first is physical. Slow, even breathing at around five or six breaths a minute is associated with a calmer state of the nervous system, and the holds slow the whole cycle down so you cannot rush it.
The second is mental. Counting four equal sides gives your attention a simple job. It is hard to rehearse an argument in your head while also keeping an accurate count, and that break from the loop is often what people notice first.
Research on slow breathing in general is encouraging. Studies of box breathing in particular are fewer and smaller, so treat it as a useful tool and not as a treatment.
When to use it
Box breathing is steadying more than sedating. It suits moments when you need to be calm and still alert:
- before a presentation, interview or difficult conversation
- after a jolt of stress, to let it pass before you respond
- between tasks, as a two-minute reset
- when you notice you have been holding your breath at your desk
It is widely taught to people in high-pressure jobs for this reason. If your aim is to wind down for sleep, a pattern with a longer out-breath such as 4-7-8 breathing may suit you better.
Common problems
The holds feel uncomfortable. Shorten the count to three, or drop the hold after the out-breath. The pattern should never feel like a struggle for air.
I get lightheaded. You are probably breathing too deeply. Breathe normally sized breaths, just slower. If dizziness continues, stop and breathe as usual.
I keep losing count. That is normal and it is not a failure. Start again at one.
A sensible caution
Breathing exercises are safe for most people. If you are pregnant, or have a heart or lung condition, check with your doctor before practicing breath holds. Never practice while driving or in water.