Box Breathing: A Calm, Steady Rhythm

Box breathing is a simple, even rhythm: inhale, hold, exhale, hold - each for the same count. It's used by athletes and first responders because it quickly steadies the nervous system.

How to do box breathing

1. Inhale through the nose for 4 counts.
2. Hold for 4 counts.
3. Exhale through the mouth for 4 counts.
4. Hold for 4 counts.
5. Repeat for 4 cycles.

If 4 counts feels too long, try 3-3-3-3. Comfort matters more than precision.

Why it works

The steady rhythm gives your body a predictable pattern. Predictability signals safety. Safety tells your nervous system it can downshift.

When to use it

• Before a stressful moment
• Between meetings
• After a difficult conversation
• Before sleep

If you'd like a guided option, visit guided breathing.

Add a grounding cue

While you breathe, notice one physical sensation: feet on the floor, air on your skin, or the rise of your chest. This anchors the breath in your body and makes the practice more effective.

Keep it small

One minute is enough. Two minutes is great. The best practice is the one you actually do.