Breathing Exercise
Ready to begin
If you feel calmer, I am happy
About Box Breathing
Box breathing, also known as square breathing, gives each phase the same duration to create an even rhythm. Because the timing is predictable, pilots, athletes, and tactical teams reach for it when they need to steady the mind fast.
The balanced counts help you reset between tasks, refocus before a presentation, or navigate moments of acute stress. With practice, the pattern becomes a calm anchor you can carry anywhere.
How it works
- Inhale (4 seconds): Breathe in through your nose for 4 counts, letting the torso expand evenly.
- Hold (4 seconds): Pause with full lungs for 4 counts while keeping the jaw soft.
- Exhale (4 seconds): Release through your mouth for 4 counts, smoothing the flow.
- Hold (4 seconds): Rest with empty lungs for 4 counts before beginning again.
- Repeat: Move through at least four cycles to feel the reset.
Benefits
- Creates immediate calm during high-pressure moments.
- Sharpens concentration and situational awareness.
- Balances oxygen and carbon dioxide levels.
- Supports emotional regulation and steady reactions.
- Builds resilience to daily stressors.
- Offers a discreet reset between meetings or tasks.
Tips for practice
- Sit upright or stand tall so the breath can travel freely.
- Picture tracing the sides of a square to keep the counts even.
- Keep each hold comfortable—shorten the count if you feel strain.
- Relax your shoulders and jaw before every new cycle.
- Pair the practice with a quiet cue such as tapping your fingers.
- Return to natural breathing for a moment if dizziness appears, then resume gently.
Try Shuu, a minimalist iOS app offering simple breathing exercises, personal affirmations, Apple Health integration, and spatial audio.
