Box Breathing: How to Do It, and Who It Suits

Box breathing is named after its shape. Four equal sides: breathe in, hold, breathe out, hold. It is easy to remember, which is why many people use it before stressful moments.

How to do it

1. Breathe in gently through your nose for a count of four. 2. Hold for a count of four. 3. Breathe out slowly for a count of four. 4. Hold for a count of four. 5. Repeat for one to four minutes.

You can picture tracing the sides of a square as you go.

Make it gentler if needed

The holds can feel uncomfortable for some people, especially those who feel anxious or have breathing problems. If so, shorten the holds to one or two counts, or skip them. You can also use smaller numbers, like three instead of four.

Who it suits

Many people like box breathing because it gives the mind a clear structure. It is a good choice before a presentation, a phone call or a hard conversation, when you want to stay alert but steady.

For falling asleep, some people prefer practices without holds and with a longer out-breath, which can feel softer.

Safety

If you feel dizzy, light-headed or more anxious, stop and breathe normally. People with heart or lung conditions, or who are pregnant, should check with their doctor before practicing breath holds.