How to do box breathing
Box breathing uses a consistent rhythm: inhale, hold, exhale, hold. It is easy to learn and reliable for quick resets.
Start with shorter counts if holding feels difficult.
If you want to act immediately, use the tool first. Then return here to build a routine.
Try the Breathing ToolsPractical steps
The basic pattern
Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat 4–6 rounds.
If 4 feels too long, start with 3 and build up as it becomes comfortable.
When to use it
Before exams, meetings, or a focused work block.
Use a timer so you can follow prompts rather than counting.
Next steps
Suggested next stepsBreathing Exercises
Return to the pillar hub and choose the next guide.
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Quick FAQs
How long should I do box breathing?
Start with 1–2 minutes and increase if it feels comfortable.
What if I cannot hold my breath?
Reduce the count or skip the holds until it feels easier.
Can children use this?
Yes, with shorter counts and calm guidance.
Educational information only. If you are worried about your health or safety, seek professional advice.
Educational information only. If you are in immediate danger or feel unable to keep yourself safe, call 999. For urgent medical advice in the UK, contact NHS 111.