Guide
How to do box breathing in two minutes
Box breathing means breathing in for a count of four, holding for four, breathing out for four, and holding for four, then repeating. Two minutes is enough for about six to eight rounds, and you can do it sitting at your desk with your eyes open.
Step by step
- Sit or stand comfortably and let your shoulders drop.
- Breathe in through your nose for a slow count of four.
- Hold the breath gently for a count of four.
- Breathe out through your mouth for a count of four.
- Hold with your lungs empty for a count of four.
- Repeat for about two minutes. If four feels too long, use three.
Try it with a free guided practice
Four Corners
A steady box-breathing practice for finding a little more space before the next thing.
Play free →One Breath at a Time
A simple first breathing practice with no requirement to clear the mind.
Play free →Questions
Do I need to close my eyes?
No. Box breathing works with your eyes open, which makes it easy to use at a desk or before a meeting.
What if holding my breath feels uncomfortable?
Shorten every side of the box to a count of three, or skip the holds and just breathe in and out evenly. Stop if you feel lightheaded.
How often can I do it?
Whenever it's useful. Many people use it once before a stressful task or a few times through the day.
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