How do you do box breathing?

  1. Sit with your back supported, or lie down. Let your shoulders drop.
  2. Breathe all the way out.
  3. Breathe in gently through your nose for a count of 4.
  4. Hold the breath for a count of 4.
  5. Breathe out slowly for a count of 4.
  6. Hold, with your lungs empty, for a count of 4.
  7. Repeat. Three or four rounds is a good start.

Breathe softly. You should not feel strain at any point. If 4 counts feels too long, use 3, and keep the four sides equal. If you feel faint or unwell, stop and breathe normally.

Why is it called box breathing?

Because the four parts are the same length, like the four sides of a box. It is also called square breathing or four-square breathing. Cleveland Clinic notes that the United States Navy SEALs use it, and that it goes by the yoga name sama vritti, which means "equal breathing".

What does the research say about box breathing?

The evidence is limited, so it helps to be precise.

  • In a 2023 randomized study in Cell Reports Medicine (Balban and colleagues), 108 adults did 5 minutes a day of breathwork or mindfulness meditation for a month, at home. Box breathing was one of the breathing groups (21 people). All groups reported better mood and less anxiety after their daily practice. The clearest effects were in a different technique, the physiological sigh.
  • This was a small, remote study. The authors themselves note they could not check exactly how people practised.
  • Cleveland Clinic describes box breathing as a way to shift the body from a "fight or flight" state toward a calmer, "rest and digest" state, and suggests practising once or twice a day.

So: box breathing is simple and widely used, and it may help you feel calmer. It is not a treatment for any condition.

When might box breathing help?

Many people use it before something that makes them nervous: a meeting, a call, a test. The counting gives your mind one simple job. The holds make you slow down. Because it is the same on every side, it is easy to remember when you are stressed.

If holding your breath feels uncomfortable, try calm breathing (4 in, 6 out) or resonant breathing instead. Neither has a hold.

Try it with Bliss

In CalmSpace.ai, Box is one of the five rhythms in Breathe together. You host a session and share a link. Up to 6 people breathe to the same start time, wherever they are, and Bliss can guide everyone with her voice. Rounds last 1, 3, 5 or 10 minutes. The people you invite need no account. Hosting is free: sign up at app.calmspace.ai or get the iPhone app.

More guides: 4-7-8 breathing, breathing together from far away, and all breathing guides.

Frequently asked questions

How long should I do box breathing?

Start with three or four rounds, which takes about a minute. Cleveland Clinic suggests practising once or twice a day. In CalmSpace.ai Breathe together you can choose rounds of 1, 3, 5 or 10 minutes.

Is box breathing the same as square breathing?

Yes. Box breathing, square breathing and four-square breathing are names for the same pattern: in, hold, out, hold, each for the same count.

What if I cannot hold my breath for 4 seconds?

Use a shorter count, such as 3, and keep all four parts equal. Never strain. If you feel faint or unwell, stop and breathe normally.

Is box breathing better than other breathing exercises?

Not clearly. In one small 2023 study, every breathing method and mindfulness meditation improved mood, and the physiological sigh showed the clearest effects. Choose the pattern that feels comfortable to you.