Box breathing: a simple 4-step reset

Box breathing is steady and predictable: inhale, hold, exhale, hold — often 4 seconds each. It’s popular because it’s simple, not because it’s magical.

Try it now (1 minute)

1. Inhale for 4.
2. Hold for 4.
3. Exhale for 4.
4. Hold for 4.

Start Box Breathing

Make it easier

• Keep breaths comfortable, not forced.
• If “hold” feels weird, shorten it (or skip it).
• Relax your shoulders and jaw before you begin.