In short: box breathing is a simple way to slow your breathing: breathe in for 4 seconds, hold for 4, breathe out for 4, hold for 4, and repeat. This page guides you with a dot moving around a square and a countdown, for 2, 4 or 6 minutes. Many people find it calming; it is a relaxation exercise, not a treatment, and you should stop if you feel dizzy.
Four equal sides
In, hold, out, hold: four seconds each, following the dot.
2, 4 or 6 minutes
Pick a length; you can stop at any time.
Nothing to install
It runs in your browser, on a phone or a computer.
How the exercise works
- Sit comfortably, feet on the floor, shoulders relaxed.
- Choose a length of 2, 4 or 6 minutes.
- Follow the dot: breathe in through your nose along the top, hold along the right side, breathe out slowly along the bottom, hold along the left side.
- Keep it gentle. If four seconds feels too long, breathe more softly rather than forcing it.
When people use it
Before a stressful moment, to wind down before sleep, or simply to take a short break from a screen. Slow, even breathing like this is widely used in relaxation and mindfulness practice.
What this exercise is not
It is not a medical treatment and it does not replace care for anxiety, panic attacks or breathing problems. Do not practise breath holds while driving or in water. If you have a heart or lung condition or are pregnant, keep the holds short or skip them, and stop if you feel dizzy or unwell.
Frequently asked questions
What is box breathing?
A breathing pattern with four equal parts (in, hold, out, hold) of the same length, often four seconds, repeated for a few minutes.
How long should I do box breathing?
A few minutes is enough for most people. Start with 2 minutes and increase if it feels good.
Can I change the count?
This page uses four seconds for each part. If that feels too long, breathe more gently or use shorter holds on your own.
Is anything saved?
No. The exercise runs on your device and nothing is stored or sent.
