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Box Breathing Break

Box breathing is a simple pattern: four counts in, four hold, four out, four rest. Many people like it because it gives the mind something steady to follow. Keep the pace comfortable and shorten the counts if the holds feel strained.

4 minHeadphones optionalNothing is recorded

Calm4 min · 6 stepsReady

Box Breathing Break

Play 4-min ritual

00:0004:00

Even, square breathing: in, hold, out, rest, four counts each.

The steps

Prefer to read first? Here is the whole ritual. Space plays or pauses the player above; the arrow keys move between steps.

  1. 01

    Sit tall00:00–00:30

    Sit with your back supported and your feet flat. Rest your hands on your thighs and relax your face.

  2. 02

    Learn the square00:30–01:00

    Picture a square. Breathe in along one side, hold along the next, breathe out along the third and rest along the fourth.

  3. 03

    Box, round one01:00–02:00 · breathe 4-4-4-4

    Follow the cues: in for four, hold for four, out for four, rest for four. Keep your shoulders loose.

  4. 04

    Box, round two02:00–03:00 · breathe 4-4-4-4

    Keep going at the same easy pace. If any hold feels tight, make it shorter and keep the rest.

  5. 05

    Let go of the count03:00–03:30

    Stop counting and breathe in whatever way feels natural. Notice how your body feels in the chair.

  6. 06

    Look up03:30–04:00

    Slowly lift your eyes and look around the room. Take one more easy breath before you stand.

Afterwards: Take this pace back into your day by breathing out slowly before your next call.

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