Box breathing paces four equal phases — inhale, hold, exhale, hold — four seconds each, looping. The even rhythm calms your nervous system, which is why it’s used before anything that needs a steady hand and a clear head.
How to use it
- Sit tall, relax your shoulders, and hit Start.
- Breathe in through your nose during “Inhale”, filling from the belly up.
- Hold gently — don’t clench — through the first “Hold”.
- Breathe out slowly during “Exhale”, then hold empty through the last “Hold”, and repeat.
Make it yours
Start at four seconds a side. As it gets easy, lengthen every phase together — five, then six seconds — using the quick-timer chips, keeping all four equal so the “box” stays square. A soft chime marks each phase so you can keep your eyes closed.
FAQ
What is box breathing?
Box breathing (or square breathing) is a calming technique with four equal phases: breathe in for four seconds, hold for four, breathe out for four, hold for four — then repeat. The even, predictable rhythm helps steady your heart rate and focus.
Can I use a longer count?
Yes. Once you are comfortable, lengthen each phase to five or six seconds using the quick-timer chips or by tapping a step’s time. Keep all four phases equal to keep the “box” balanced.
