How to do box breathing
- Sit upright or lie down. Breathe out fully.
- Breathe in through your nose for 4 counts.
- Hold for 4 counts.
- Breathe out through your mouth or nose for 4 counts.
- Hold, lungs empty, for 4 counts.
- Repeat. If 4 feels long, use 3; if it feels easy, try 5.
How many breaths per minute is box breathing?
At one count per second, one box lasts 16 seconds, which is just under 4 breaths a minute.
| Count length | One box | Breaths per minute |
|---|---|---|
| 3 s each side | 12 s | 5 |
| 4 s each side | 16 s | 3.75 |
| 5 s each side | 20 s | 3 |
When do people use box breathing?
During a break, before a meeting or a hard conversation, or at night. It suits moments when you are sitting up and can count. For lying in bed with eyes closed, a rhythm without holds is easier to follow.
Prefer not to count? Pianissimo paces slow breathing with a gentle vibration on your chest. Lie down, close your eyes, follow the swell. First session free.
Box breathing vs paced breathing
Box breathing adds two holds and needs counting. Paced breathing at 5 or 6 breaths a minute flows without holds and can be followed with a pacer. Try both and keep the one you will do daily.
FAQ
Is there a box breathing app?
Many breathing apps include a 4-4-4-4 pattern. Pianissimo does not: it paces slow breathing in and out, without holds.
Is box breathing safe?
For most people, yes. Skip the holds and ask your doctor first if you have a heart, lung or breathing condition, or are pregnant.
Related
Last updated: 31 October 2026.
Before you start
A relaxation session, not a medical device. A phone contains magnets and radios: Apple advises keeping it away from implanted medical devices, so do not rest it on your chest if you have a pacemaker or defibrillator. If you are pregnant or have a heart or lung condition, ask your doctor first.