box breathing

what is box breathing?

box breathing, also called square breathing, is a breathing pattern with four equal sides. you breathe in for a count of four, hold for four, breathe out for four and hold again for four, then start over. drawing a square in your head, one side per step, is where the name comes from.

how do you follow it here?

press play and match your breath to the circle. it grows while you breathe in, stays still while you hold, shrinks while you breathe out and stays still again. the word above it tells you which step you are on, and the number counts down the seconds. a counter keeps track of how many squares you have done. you can switch to another pattern with the buttons at the top at any time.

when do people use it?

people reach for it in the minute before something: a focus block, a phone call they have been putting off, an exam, or the moment after a stressful message. because every side is the same length, there is nothing to remember beyond the number four, which makes it an easy one to start with.

what if the holds feel too long?

breathe at a pace that feels comfortable. if four seconds is a stretch, the custom pattern on the main breathing page lets you set shorter steps, and if you ever feel light-headed, stop and breathe normally. this is a simple pacing guide, not a treatment for anything.