How to do box breathing: the 4-second steps
Box breathing is like drawing a square: in, hold, out, hold, all four sides the same length. The rule is simple enough to count yourself, and many people do it in a break at work.
▶ 5-minute 4-7-8 slow breathing
The steps
- 1Sit upright with your feet on the floor and shoulders relaxed.
- 2Breathe in through your nose for 4 seconds.
- 3Hold for 4 seconds.
- 4Breathe out slowly for 4 seconds.
- 5Hold empty for 4 seconds, then begin the next round. Do 4 to 6 rounds.
Common questions
Is 4 seconds too long? Start with 3. What matters is that all four sides match.
Uneasy holding with empty lungs? Shorten that part, or switch to a slow practice with a longer exhale.
Read this first
- 1Sit or lie down somewhere safe. Never practise standing.
- 2Never practise while driving, riding, bathing, swimming or near water.
- 3If you can't hold your breath any longer, breathe in. This is not a contest.
- 4If you feel dizzy or tingly, stop at any time and return to natural breathing.
- 5If you are pregnant or have a heart condition or serious health problem, ask a medical professional first. This is not medical advice.
Follow a session
Research on breathwork: SANCTUARI →