Box breathing

Try it now

1. Breathe in gently for a count of four.
2. Hold for a count of four.
3. Breathe out gently for a count of four.
4. Hold for a count of four.

That is one round. Complete four rounds, then return to your usual breathing. Stop sooner if you want to.

If it feels uncomfortable

Do not force the count. Return to ordinary, unforced breathing or stop the practice.

If you have persistent breathing difficulty, chest pain, or panic symptoms, contact a clinician.

What this practice is for

Box breathing is a simple pattern some people use as a brief, deliberate pause. It does not diagnose symptoms or health conditions.