Box Breathing
Best for: A steady four-part rhythm — may help some people settle attention before or after a busy moment.
Breathe In
In Breath Tempo
This is the actual timer setup used by the app. Change the preset if you want a softer or longer version before starting.
- Selected preset
- 3s · 10 rounds
- Rhythm
- Breathe In 3 sec · Hold 3 sec · Breathe Out 3 sec · Hold 3 sec
- Breath holds
- Fixed holds only
- Safety level
- Gentle
This practice can start directly from the timer, but comfort still matters more than finishing.
Related goals
Use this rhythm inside a broader path for sleep, focus, stress, or a first gentle session.
How to practice
Box breathing is a simple four-part rhythm — breathe in, hold, breathe out, and hold again, keeping each side of the “box” the same length. Sit upright but relaxed, soften your shoulders, and breathe in gently through the nose as the shape grows. Hold without clenching, breathe out smoothly through the mouth if that feels natural, then hold once more before the next breath. Let the on-screen timer set the pace, so you can follow the rhythm instead of counting it.
Many people use box breathing to steady themselves before something demanding, or to settle after a busy moment. Start with shorter counts and lengthen them only once each side feels easy — the holds should stay comfortable, never strained. If holding your breath feels like effort, shorten the holds or try a hold-free rhythm like coherent breathing. A few rounds are usually enough to feel the pace settle into something calmer and more even.
- 1Breathe In· 3s
- 2Hold· 3s
- 3Breathe Out· 3s
- 4Hold· 3s
Articles about this exercise
A little background reading, before or after your session.