What is the 4-4-4-4 box breathing pattern?
The 4-4-4-4 pattern uses four equal phases: inhale for four seconds, hold for four, exhale for four, then pause for four. Shorten or skip the holds if they feel strained.
Exercises
Box Breathing
A steady four-part rhythm using equal inhale, hold, exhale, and hold phases.
How to practice
Box breathing uses four equal counts to make the breath feel structured and repeatable.
- Sit comfortably.
- Inhale for four seconds.
- Hold for four seconds if comfortable.
- Exhale for four seconds.
- Pause for four seconds and repeat.
Best for
Short focus breaksBefore meetingsPracticing a steady rhythm
Caution
Skip or shorten breath holds if they feel uncomfortable.
Sources
Box Breathing questions
How long should I use a box breathing timer?
Start with one to three minutes. A short, comfortable session is more useful than forcing a longer session or a count that feels difficult.
Can beginners try box breathing?
Yes, but beginners should keep the breath gentle and shorten the count when needed. A no-hold technique such as equal breathing may be easier if breath retention feels uncomfortable.
Inhale
Box Breathing
Inhale4s