How to do box breathing
- Sit upright with your shoulders relaxed, and breathe out fully to empty your lungs.
- Breathe in gently through your nose for a count of four.
- Hold the breath in for a count of four.
- Breathe out slowly for a count of four.
- Hold with your lungs empty for a count of four.
- Repeat for about two minutes (eight cycles), or up to five minutes.
At a glance
| Pattern | Breathe in 4s · Hold 4s · Breathe out 4s · Hold 4s |
|---|---|
| One cycle | 16 seconds |
| Pace | 3.8 breaths per minute |
| Breath holds | Yes, 4s and 4s |
| Orris session | 8 cycles, 2:08 (adjustable) |
| Best for | Staying steady and focused under pressure |
When to use it
Box breathing is a tool for staying composed when the pressure is on: before a presentation, a difficult conversation, an exam, or a game. Former Navy SEAL Mark Divine popularized it, and it is widely taught to first responders and athletes.
The equal count gives your attention one simple, predictable job, which makes it a good reset in the middle of a busy day.
Why it works
At rest, most adults breathe 12 to 20 times a minute. Box breathing slows that to under four. Slow breathing shifts the autonomic nervous system toward its parasympathetic (rest and digest) branch, which tends to lower heart rate and arousal. The holds at the top and bottom of each breath build awareness and control.
What the research says
In a 2023 randomized trial from Stanford, people who practiced box breathing for five minutes a day for a month reported better mood and lower anxiety, as did groups doing other breathing exercises and mindfulness meditation. An exhale-focused technique, cyclic sighing, improved mood the most.
More broadly, a 2023 meta-analysis of randomized controlled trials found that breathwork was associated with lower self-reported stress than control conditions, a small-to-medium effect.
- Balban MY, Neri E, Kogon MM, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 2023.
- Fincham GW, Strauss C, Montero-Marin J, Cavanagh K. Effect of breathwork on stress and mental health: a meta-analysis of randomised-controlled trials. Scientific Reports, 2023.
Tips
- Keep the count steady. A slow, even count matters more than hitting exactly four seconds.
- If four seconds feels long, start with three (3-3-3-3) and work up.
- The holds should feel relaxed, not like holding your breath underwater. Ease off if you strain.
Safety. Breathing exercises are generally safe, but stop and breathe normally if you feel dizzy, lightheaded, or short of breath. If you are pregnant or have a heart, lung, or blood pressure condition, check with your doctor before practicing breath holds. Orris is a wellness app and does not replace medical advice.
Practice it with Orris
In Orris, Box Breathing is drawn as a rounded square that grows as you breathe in, holds, and shrinks as you breathe out, with haptic cues you can follow with your eyes closed. A session is eight cycles (2:08) by default, and you can change the cycle count or build a slower variation with the custom pattern builder.
Every breathing pattern in Orris is free, with no account and no ads.
Frequently asked questions
Is box breathing the same as 4-7-8 breathing?
No. Box breathing uses four equal phases, including a hold with your lungs empty. 4-7-8 breathing uses a longer hold and a much longer exhale, with no empty hold, and is mostly used to wind down for sleep.
How long should I do box breathing?
Two to five minutes is a good range. Orris's default Box Breathing session is eight cycles, which takes 2 minutes 8 seconds; the Stanford study used five minutes a day.
Is box breathing good for anxiety?
Many people use it to steady themselves when anxious, and research on breathwork shows small to moderate reductions in self-reported stress and anxiety. If the holds make you feel more anxious, try a pattern without holds, like coherent breathing or extended exhale breathing. Breathing exercises are not a substitute for treatment.
Can I do box breathing with my eyes closed?
Yes. Orris plays haptic cues that follow each phase, so you can keep pace by feel alone.
Last updated October 2026.