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Box breathing

A slow breathing pattern of four equal counts: breathe in for four, hold for four, breathe out for four and hold for four, then repeat.

What It Means

Box breathing is a slow breathing exercise built from four equal counts of four, one for each side of a box. You breathe in through your nose for four, hold for four, breathe out for four, and hold again for four. Cleveland Clinic lists its other names as 4x4, 4-4-4-4, equal and four-square breathing, and suggests three to four rounds at a time.

Try It: Breathe Four Rounds of the Box

Breathe all the way out first, then press start. One count a second, four rounds in all.

Breathe in4
Rounds finished0

How People Say It

  • "Give me a second, I'm doing my box breathing."
  • "In for four, hold for four, out for four."
  • "I do a few boxes in the car before I walk into work."

The Breakdown

When people reach for it

  • Before something stressful, like a presentation, a test or a hard phone call.
  • When your breathing has turned quick and you want to slow it.
  • During a short break at your desk.

Cleveland Clinic notes that military and law enforcement personnel use it to stay calm in tense situations, and that counting silently works a little like repeating a mantra, which keeps your attention on the present.

How to do it, following Cleveland Clinic

  1. Let the air out slowly until your lungs feel empty.
  2. Breathe in through your nose for a slow count of four.
  3. Hold your breath for a count of four.
  4. Breathe out for a count of four.
  5. Hold again for a count of four.
  6. Repeat for three to four rounds.

A short self-check. After your rounds, notice whether your breathing is slower than when you started. If it is, you've given your body a chance to move toward the relaxation response NCCIH describes.

Starting the conversation. If you find yourself needing it many times a day, mention that to your doctor: "I keep having to stop and calm my breathing. Is that something we should look at?"

Good to Know

Deep breathing exercises are one of the relaxation techniques NCCIH lists, and it says these are generally considered safe for healthy people, though a few people feel more anxious while trying them. Talk to a doctor or a licensed mental health professional if anxiety comes often or gets in the way of daily life. If you're thinking about suicide or are in crisis, call or text 988 (the 988 Suicide and Crisis Lifeline). Call 911 in an emergency.

FAQ

How many rounds of box breathing should I do?

Cleveland Clinic suggests three to four rounds, each made of four counts in, four held, four out and four held.

Why is it called box breathing?

It has four equal parts, like the four sides of a box. The same pattern also goes by four-square, equal, 4x4 and 4-4-4-4 breathing, per Cleveland Clinic.

Do I breathe in through my nose or my mouth?

Cleveland Clinic's steps have you breathe in through your nose. Start by letting all the air out of your lungs before the first count.

Do It in Buhata

Focus

Set a two-minute countdown in Focus in Buhata and keep breathing in the box until it reaches zero.

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Related Terms and Categories

  • 4-7-8 breathing

    A breathing pattern from Dr. Andrew Weil: breathe in through the nose for 4 counts, hold for 7, then breathe out through the mouth for 8.

  • 5-4-3-2-1 grounding

    A grounding exercise that brings your attention back to the present by naming 5 things you see, 4 you can touch, 3 you hear, 2 you smell and 1 you taste.

  • Mindfulness

    Paying attention to what's happening in the present moment, such as your breath, your body, your thoughts and your surroundings.

Wellbeing and habits

Sources

Cleveland Clinic, "How Box Breathing Can Help You Destress"; National Center for Complementary and Integrative Health (NCCIH), "Relaxation Techniques"; NCCIH, "Mind and Body Approaches for Stress and Anxiety"; 988 Suicide and Crisis Lifeline

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