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Box Breathing

Calm Reset • 1 Minute

Breathing Exercise

Take a moment to breathe. This helps your brain prepare for reading.

Important for Drivers: Only use breathing exercises when parked safely. Never practice while driving as it may cause drowsiness or distraction. Voice coach is designed for stationary use only.

Session Duration

Voice Guidance

Ambient Sound

Ready

Inhale

Progress0%

breaths

cycles

0:00

time

1:00

remaining

Box Breathing. Equal 4-4-4-4 timing for all phases. Great for focus and calm.

Benefits

How It Works

Box breathing, also called square breathing or four-square breathing, is a powerful stress-relief technique. The equal pattern of 4-4-4-4 (inhale 4, hold 4, exhale 4, hold 4) helps regulate the autonomic nervous system.

This technique is used by Navy SEALs and other high-performance teams to maintain calm under pressure. The equal timing creates a balanced rhythm that steadies heart rate and reduces anxiety.

When to use: Morning routines, before meetings, during anxiety spikes, or whenever you need to center yourself.