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FREE GUIDED PRACTICE

Box breathing.

A simple four-part breathing pattern: inhale, hold, exhale, hold. Try it here with a free visual timer, then learn how the technique works.

Also called square breathing or 4-4-4-4 breathing.

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Box breathing timer

Follow the circle and the on-screen cue. Each phase lasts the selected number of seconds.

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4 phases · 0 rounds completed
Keep it comfortable. Stop if you feel dizzy, light-headed, short of breath or uncomfortable. Do not force your breath or breath-holds. BreatheMeter's exercises are for general wellbeing and are not a substitute for medical care.

What is box breathing?

Box breathing is a paced breathing exercise built around four equal phases: inhale, hold, exhale and hold. The equal timing creates a predictable rhythm that is easy to follow without memorising a complicated sequence.

A common starting pattern is 4-4-4-4: inhale for four seconds, hold for four, exhale for four, then hold again for four. Some people call the same technique square breathing because the four phases can be visualised as the four sides of a square.

How to do box breathing

  1. Sit or stand in a comfortable position and let your shoulders relax.
  2. Choose a gentle pace. Four seconds per phase is a common starting point.
  3. Inhale steadily for the selected number of seconds.
  4. Hold gently for the same number of seconds.
  5. Exhale steadily for the same number of seconds.
  6. Hold again for the same number of seconds, then repeat.

There is no need to make each breath as large as possible. The aim is a comfortable, controlled rhythm rather than forcing the lungs to fill or empty.

What can box breathing be used for?

People commonly use paced breathing as part of relaxation, mindfulness or a short pause during a busy day. A predictable rhythm can also make it easier to focus attention on the breath.

It is best to think of box breathing as a wellness practice, not a treatment. It should not be used to diagnose or manage a medical condition.

How long should you practise?

Start with a few comfortable rounds rather than trying to practise for a long time immediately. If the pattern feels easy, you can continue for several minutes. The right pace is one that remains relaxed and does not make you strain.

Tip: If four-second holds feel uncomfortable, choose a shorter setting or stop. You do not need to match someone else's breathing pace.

Box breathing vs 4-7-8 breathing

Both are paced breathing exercises, but their timing is different. Box breathing uses four equal phases. The commonly described 4-7-8 pattern uses a four-count inhale, seven-count hold and eight-count exhale, without a second equal hold phase.

If you want to explore another paced pattern, visit our 4-7-8 breathing guide. You can also return to the free breathing exercises library.

When should you stop?

Breathing exercises should feel comfortable. Stop if you become dizzy, light-headed, unusually breathless or uncomfortable. If you have concerns about your breathing, or a health condition that affects breathing, ask a qualified healthcare professional whether paced breathing is appropriate for you.

Frequently asked questions

Is box breathing the same as square breathing?

Yes. These names are commonly used for the same four-part breathing pattern.

Can beginners try box breathing?

Yes. The equal four-part structure is straightforward to follow. Start gently and use a shorter pace if needed.

Can I practise box breathing before sleep?

You can use it as part of a quiet evening routine if it feels comfortable. It is a wellness exercise, so avoid forcing breath-holds or using it as a treatment for sleep problems.

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