Box breathing
Four equal counts, like the four sides of a box. Athletes, nurses and anyone who needs to stay cool under pressure use box breathing.
- Recommended duration
- 2 to 5 minutes, about 8 to 20 cycles.
- When to use it
- Before a meeting, an exam, a big decision, or whenever your thoughts start racing.
Try it now
Breathe in
Follow the shape: it grows as you breathe in and shrinks as you breathe out.
How to do it
- Breathe in through your nose for 4 seconds.
- Hold the air for 4 seconds, shoulders relaxed.
- Breathe out gently through your mouth for 4 seconds.
- Stay empty for 4 seconds, then start again.
What it does
- Slows down your breathing
- Brings your attention back to the moment
- Easy to do discreetly, anywhere
In the app, this technique is guided by a voice, its own animation and ambient sounds. To create your own rhythm, use BreathLab.
Other techniques
4-7-8 breathing
Fall asleep faster
4 · 7 · 8
Abdominal breathing
Release tension
4 · 6
Dynamic breathing
Recharge
30 × 1 · 1, then 15
Mantra breathing
Quiet racing thoughts
4 · 6
Staircase breathing
Lengthen your breath step by step
2 to 7 s
Prolonged exhalation
Bring tension down
4 · 8
Coherent breathing
Find your balance
6 · 6
Alternate nostril breathing
Rebalance your mind
4 · 4 · 4 · 4
Physiological sigh
Defuse a crisis
3 · 1 · 6
NewGong breathing
Breathe to the sound, no voice
5 · 7
NewBee breath
Calm down by humming
4 · 8
NewOcean breath
Breathe like the waves
5 · 7
NewBreath counting
Anchor your attention
4 · 6
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