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Box breathing

Inhale, hold, exhale, hold: four equal counts, guided by the animation. Choose the length of each count and let it carry you for two to five minutes.

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Pattern

Four equal counts. The classic for staying calm under pressure.

Session length
0 cycles · 0:00

What slow breathing does

  • It activates the vagus nerve and the parasympathetic system: heart rate slows and tension drops within a few cycles.
  • It raises heart rate variability, a marker of recovery and resilience to stress, especially around 5 to 6 breaths a minute.
  • It brings attention back to a simple sensation, which breaks the loop of anxious thoughts.
  • It can be used anywhere: before speaking in public, in transport, at bedtime.

Start

Sit comfortably with a straight back and press Start.

Good to know

  • • Mild dizziness at first is common: shorten the counts (3 seconds) and never force a hold.
  • • In pregnancy, with a breathing or heart condition, or with panic disorder, avoid long holds and prefer coherent breathing without pauses.
  • • This is not a treatment: if anxiety is daily, a professional can help.

Box breathing

How it works

  1. Box breathing is done in four equal counts: breathe in through the nose, hold with full lungs, breathe out slowly, hold with empty lungs. Four seconds per count is the classic version, popularised by US special forces to stay calm under pressure; three seconds suits beginners, five or six deepen it.

  2. The 4-7-8 (inhale 4, hold 7, exhale 8) lengthens the exhale, the count that slows the heart the most: it is especially useful for falling asleep. Coherent breathing (5 seconds in, 5 out, no pause) aims for 6 breaths a minute, the rate at which heart rate variability peaks; it is practised 5 minutes, three times a day.

  3. Breathe through the nose, with the belly rather than the shoulders: a hand on the abdomen should rise on the inhale. Follow the animation with your eyes or, eyes closed, count silently.

  4. The effects are felt from the first session (two to three minutes), but regularity is what changes your reactivity to stress: a few minutes a day for a few weeks is enough to notice a difference.

These tools give general information. They do not replace the advice of a doctor or a qualified professional.

Go furtherStress & anxiety

Frequently asked questions

How long should I practise?
Two to five minutes are enough to bring a stress spike down. For regular practice, 5 minutes one to three times a day is a good rhythm.
Through the nose or the mouth?
Through the nose to breathe in, ideally also to breathe out. The nose filters, warms and slows the air, and encourages belly breathing.
I cannot hold for 4 seconds.
That is normal at first. Go to 3 seconds, or choose coherent breathing, with no hold. The length will grow naturally with practice.
Can I practise lying down?
Yes, especially to fall asleep with the 4-7-8. Seated with a straight back it works better against daytime stress, because it keeps you alert.

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