Breathing exercise · 4 · 4 · 4 · 4
How to use Box breathing for a hot day, when you only have a few minutes
A four equal sides, like tracing a square pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Count to 4 on the way in, 4 at the top, 4 on the way out, 4 at the bottom. Repeat. A few minutes is the whole requirement. The body is the most reliable place to begin.
Why it can help
The pauses are short enough that they rarely trigger the urge to gasp, which is what makes it usable in public.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 4s | 0s |
| Hold | 4s | 4s |
| Exhale | 4s | 8s |
| Hold again | 4s | 12s |
One round is 16 seconds. At the default 10 rounds this practice runs 160 seconds — about 2 minutes — plus a breath or two of ordinary breathing between rounds.
Good for
- as a way to mark the end of the working day
- when you cannot sleep and do not want to get up
- in the car, parked, before you go inside
Tips
- Rest for a few seconds between rounds if the pattern feels demanding.
- Count in your head, or let the circle on this page count for you.
- A hold should feel like a pause, not like running out of air.
Please note
If holding your breath makes you dizzy or uncomfortable, skip the holds entirely and breathe slowly and evenly instead. Never push through lightheadedness. If you are pregnant, or manage a heart, blood pressure or lung condition, check with a doctor before doing breath holds.