Box Breathing
Box Breathing
Inhale, hold, exhale and hold for four seconds each — a steadying square used to sharpen focus and calm nerves.
Duration
16s per breath · about 11 breaths
What is box breathing?
Box breathing (also called square breathing or combat breathing) is a simple technique with four equal phases: breathe in for 4 seconds, hold for 4, breathe out for 4, and hold for 4 — one "box". It is widely taught for focus and composure, including in the military, because the even rhythm and gentle breath-holds steady both mind and body.
Start the timer above and follow the circle: it expands as you inhale, stays full while you hold, shrinks as you exhale, and rests before the next breath. Two to five minutes is plenty. Use it before a meeting, a test, or any moment you want to feel centred.
Box breathing FAQ
How long should I do box breathing?
Two to five minutes is enough for most people to feel calmer and more focused. You can go longer if it feels good — pick any length from 1 to 15 minutes above.
Is box breathing good for anxiety?
Many people find the slow, even rhythm calming in an anxious moment. If holding your breath feels uncomfortable, try 4-7-8 or coherence breathing instead, which use shorter or no holds.
Why is it called box breathing?
Because the four equal 4-second phases — in, hold, out, hold — form the four sides of a square, or "box". That is also why it is called square breathing.