HOW TO Do Box Breathing

What Is Box Breathing? 

Box breathing, also known as square breathing, is a breath control technique that focuses on slow deep inhales and exhales. It can be used for stress reduction, focus and concentration. 

how to practice box breathing...

Getting started

Begin in a comfortable seat with a straight spine. If possible, find a quiet space with few distractions. Place hands gently on lap or knees.

STEP 1: Slowly exhale

Sitting upright, slowly exhale through your mouth, letting all the air out of your lungs.

Step 2: Slowly inhale

Inhale slowly and deeply through your nose to a count of 4. Fill your lungs with breath deeply until your lungs are full.

Step 3: Hold  Your breath

Hold your breath for a count of four. Avoid tensing your body.

Exhale through your mouth for a slow count of 4 and empty lungs & abdomen of air. Try to have each count be similar pace.

step 4: Slowly Exhale

step 5: Hold your breath

Keep your lungs empty for a count of four. 

Step 6: Repeat

Continue the process of inhale, hold, exhale, hold to counts of 4.  Begin with shorter rounds (several minutes) and move up to larger periods with more practice. 


If you feel dizzy at any time, return to your normal breath.  To help with focus, visualize tracing around a box during each step of the exercise.