# How do you do box breathing? Published: 2026-11-03. Updated: 2026-11-03. URL: https://steadybreathing.app/guides/how-to-do-box-breathing/ ## Short answer To do box breathing, breathe in for a count of 4, hold your breath for 4, breathe out for 4 and hold again for 4. [Cleveland Clinic](https://health.clevelandclinic.org/box-breathing-benefits) says to repeat this for 3 to 4 rounds, one or two times a day. Start gently. Cleveland Clinic says to stay at your comfort level and not strain. If 4 counts feel too long at first, use a shorter count. The count gets easier with practice. ## How do you do box breathing? The Short Answer | Step | What to do | Count | | --- | --- | --- | | 1 | Breathe in through your nose | 4 | | 2 | Hold your breath | 4 | | 3 | Breathe out slowly | 4 | | 4 | Hold your breath | 4 | | Repeat | Do 3 to 4 rounds, one or two times a day | | ## How to Do Box Breathing, Step by Step Sit or lie in a comfortable position. Cleveland Clinic gives these steps: 1. **Empty your lungs.** Breathe out slowly and let all the air out. 2. **Breathe in for 4.** Breathe in through your nose and count to 4 slowly in your head. Feel the air fill your lungs and your stomach. 3. **Hold for 4.** Hold your breath for a count of 4. 4. **Breathe out for 4.** Breathe out for a count of 4. 5. **Hold for 4.** Hold your breath again for a count of 4. 6. **Repeat.** Do 3 to 4 rounds. Use the timer on this page to keep the count. Cleveland Clinic suggests one or two practice sessions each day, also on calm days. Try it in the morning, or after a stressful day at work. Breathe gently. Do not go too slowly or too quickly. The method is simple. You only need to breathe and count. ## Why It Is Called Box Breathing A box has 4 sides. Box breathing has 4 parts of equal length, so each part is one side of the box. Cleveland Clinic lists other names for the same method: - Square breathing - Four-square breathing - Equal breathing - 4x4 breathing - 4-4-4-4 breathing Cleveland Clinic also calls it a form of yogic breathing, known as sama vritti pranayama. The silent count is part of the method. Cleveland Clinic says the count works like a short mantra meditation. It gives your mind one task and brings your attention to the present moment. ## What Box Breathing Does in Your Body When you are stressed, your sympathetic nervous system is active. This is the "fight or flight" state. Cleveland Clinic says that box breathing can help you move into the parasympathetic state, which is the "rest and digest" state. Cleveland Clinic explains that anxious people often breathe fast and shallow. This type of breathing can make the anxiety worse. Slow, counted breaths are the opposite pattern. Cleveland Clinic also says that practice on calm days can help you use the method on stressful days. The nervous system can learn to react less to stress over time. Practice is the plan, not a single session. ## What the Research Says The research on box breathing is limited. One randomized study in [Cell Reports Medicine](https://pmc.ncbi.nlm.nih.gov/articles/PMC9873947/) (Balban et al., 2023) compared 3 breathing exercises with mindfulness meditation. The study had 108 adults. Each person did a 5-minute exercise each day for 1 month, at home. These are the main results: - **All groups felt better after each session.** State anxiety and negative mood went down, and positive mood went up, in every group. The box breathing group was one of them. - **Box breathing did not beat meditation.** The researchers found that only cyclic sighing, an exercise with long exhales, gave a larger mood improvement than meditation. - **The box group was small.** 21 people started in the box breathing group. This was one small study. So box breathing is a simple, low-cost practice, but the evidence for it is not strong. Many claims online go further than the research. If you want a calming exercise with no breath holds, the [NHS](https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/) gives a free one. Breathe in gently for a count of 1 to 5, then breathe out for a count of 1 to 5. Do this for at least 5 minutes. Read more in [What is coherent breathing?](https://steadybreathing.app/guides/what-is-coherent-breathing/) and [How do you do belly breathing?](https://steadybreathing.app/guides/how-to-do-belly-breathing/). ## Common Mistakes **Do not strain.** Cleveland Clinic says to breathe very gently. If a hold feels hard, make the count shorter. **Do not rush the count.** Count slowly and evenly. Cleveland Clinic says not to go too slowly or too quickly. **Do not wait for a stressful moment.** Practise one or two times a day, also when you feel calm. Then the method is ready when you need it. **Do not breathe only into your chest.** Cleveland Clinic says to feel the air fill your lungs and your stomach. The NHS also says to let your breath flow down into your belly, without force. **Talk to a doctor first if you have a breathing condition.** [Cleveland Clinic](https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing) says that people with COPD, asthma or anxiety should talk to their provider about diaphragmatic breathing. Ask about the breath holds in box breathing too. ## How to Practise Box Breathing With Steady You do not need an app for box breathing. A slow count in your head is enough. Steady is a breathing timer for iPhone and iPad that keeps the count for you. - **Box Breathing program.** Steady has a built-in Box Breathing program ("Tactical Composure") with a 4 – 4 – 4 – 4 pattern. See [breathing programs](https://steadybreathing.app/features/breathing-programs/). - **Custom Program.** If 4 counts are too long, make your own pattern. Set Inhale, Inhale Hold, Exhale and Exhale Hold to 3 seconds each, then make them longer over time. See [custom programs](https://steadybreathing.app/features/custom-programs/). - **Audio and Vibration Cues.** A voice or a vibration tells you when to change phase. You can do box breathing with your eyes closed. Background ambience sounds are also available. See [cues and ambience](https://steadybreathing.app/features/cues-and-ambience/). - **Daily Reminders.** Set up to 3 reminders for your one or two daily sessions. See [reminders](https://steadybreathing.app/features/reminders/). - **My Stats.** See your total minutes, sessions and streaks. See [stats and badges](https://steadybreathing.app/features/stats-and-badges/). Some features need Steady Pro. Steady does not diagnose or treat a condition. It is a timer that helps you practise. For other patterns, read [How do you do 4-7-8 breathing?](https://steadybreathing.app/guides/how-to-do-4-7-8-breathing/). This guide is general information, not medical advice. Talk to a doctor about symptoms. ## Frequently Asked Questions ### How long should you do box breathing? Cleveland Clinic says to do 3 to 4 rounds, one or two times a day. In one small study, people did 5 minutes of breathing practice each day for 1 month. ### Is box breathing the same as square breathing? Yes. Cleveland Clinic lists square breathing, four-square breathing, equal breathing, 4x4 breathing and 4-4-4-4 breathing as other names for the same method. ### Does box breathing help with anxiety? In one small study, state anxiety went down after each daily session in all groups, box breathing included. Box breathing did not do better than mindfulness meditation. Talk to a doctor about anxiety symptoms. ### What if a count of 4 is too hard? Use a count that is comfortable. Cleveland Clinic says to breathe gently and not strain, and says that the count of 4 gets easier with practice. ## Sources - [How Box Breathing Can Help You Destress](https://health.clevelandclinic.org/box-breathing-benefits). Cleveland Clinic. - [Brief structured respiration practices enhance mood and reduce physiological arousal](https://pmc.ncbi.nlm.nih.gov/articles/PMC9873947/). Cell Reports Medicine (Balban et al., 2023). - [Breathing exercises for stress](https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/). NHS. - [Diaphragmatic Breathing](https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing). Cleveland Clinic.