Box Breathing
Inhale
4sHold
4sExhale
4sHold
4s
Ready—
Session length≈ 18 cycles
Suggested positions
Seated - Back ErectSeated - Back ErectRecommended
Lying Down - Knees StraightLying Down - Knees Straight
Steps
  1. 1Sit comfortably with your back supported or upright, and feet steady on the floor (or lie down if preferred).
  2. 2Close your eyes or soften your gaze downward.
  3. 3Exhale gently through your mouth or nose until your lungs feel comfortably empty.
  4. 4Inhale slowly and quietly through your nose for a count of 4, filling about 70–80% of your lung capacity.
  5. 5Hold your breath gently for a count of 4. Keep your body relaxed.
  6. 6Exhale slowly through your nose or mouth for a count of 4.
  7. 7Hold again for a count of 4 with lungs softly empty. Avoid any feeling of strain or air hunger.
  8. 8This completes one cycle—repeat for several cycles, maintaining a smooth, even rhythm.
  9. 9If 4-second phases feel difficult, adjust to 3, 5, or 6 seconds per phase, or skip holds until comfortable.