Box breathing, with the count in the sound
Breathe in
4
Four equal counts, before a hard moment.
Once it starts you can close your eyes. The sound changes with each phase, and a hold is silence.
You're in. Keep going, or take it with you:
Continue in the appHow to do box breathing
- In for four.
- Hold for four.
- Out for four.
- Hold for four, then start again.
Breathe softly: there is no need to fill your lungs. Sit upright, feet flat on the floor, hands resting on your thighs.
Download the diagram (PNG, PDF)
Slower than it looks
At under four breaths a minute it is slower than it looks, and the pause after the out-breath asks the most. If that pause feels tight, switch to Even Breath 5-5: an even pace with nothing held.
Box breathing or 4-7-8?
Box breathing is four equal counts, with a short pause after the in-breath and another after the out-breath. 4-7-8 is in for four, a pause of seven with the breath held in, and out for eight: about three breaths a minute.
Both are marked intermediate in AERSŌMA. If you are new to this, Calm Reset is an easier place to begin.
Also called square, tactical or combat breathing
It is the same four counts under different names. Tactical and combat breathing are the names used in military and police training.
Before you start
Stop and breathe normally if you feel light-headed. Not while driving or in water. If you are pregnant, or you have a heart or lung condition or epilepsy, talk to a doctor before practising breath holds.
Take it with you
Box Breath is in the app with the rest of the catalog, the same sound, and a history of what you practised. Free, no ads, and it works without a signal.
On Android now. iPhone later.
Try a rhythm: Resonance breathing · 4-6 breathing · 4-7-8 breathing · Deep breathing: slower, not deeper · Breathing timer · Global Rhythm