Box breathing is a slow, even breathing pattern with four equal parts, like the four sides of a square. Because it gives your mind something simple to follow, many people use it to steady themselves before a busy or stressful moment.
How to do it
- Sit comfortably and let your shoulders drop.
- Breathe in through your nose for a count of four.
- Hold the breath gently for four.
- Breathe out slowly for four.
- Hold, empty, for four. That is one round.
Start with four rounds. If four counts feel long, use three; the counts should feel comfortable, never strained.
When to use it
- Before a meeting, exam or difficult conversation.
- When you notice your breathing has become quick and shallow.
- As a short warm-up before meditation.
Take care
Skip the breath holds if they make you feel uncomfortable, and if you are pregnant or have high blood pressure, a heart or lung condition, check with a health professional first.
Try it now: follow the light with our breathing guide
General wellbeing information, not medical advice. If you have a health condition, are pregnant or feel unwell, talk to a qualified professional.
