Box & square breathing

Box breathing routines for focus, resilience, and calm energy

BreathWise guides classic box breathing, modern square breathing variations, and 4-7-8 hybrids to help you reset the nervous system and sustain laser focus. Use the presets or customise every hold.

Practice box breathing Train vagal tone

Guided box breathing scripts

Choose the ratio that fits your goal, then load it instantly in the BreathWise pacer to track tempo and progress.

Reset stress in 5 minutes

Foundational box breathing (4-4-4-4)

Inhale through the nose for 4 seconds, expanding the ribs in all directions.
Hold for 4 seconds while keeping shoulders down.
Exhale for 4 seconds through the nose or pursed lips.
Hold for 4 seconds before the next inhale. Repeat for 5 minutes.

Load this box breathing preset →

Build focus and mental clarity

Performance box breathing (5-5-5-5)

Sit tall with a neutral spine and inhale for 5 seconds.
Hold for 5 seconds, scanning the body for tension.
Exhale for 5 seconds, releasing the jaw and neck.
Hold for 5 seconds to reinforce carbon dioxide tolerance.

Load this box breathing preset →

Blend box breathing with 4-7-8 style relaxation

Advanced box breathing ladder (4-6-8-0)

Inhale quietly for 4 seconds.
Hold for 6 seconds to steady the nervous system.
Exhale slowly for 8 seconds to release tension.
Skip the post-exhale hold for a softer landing.

Load this box breathing preset →

Box breathing vs. square breathing

Square breathing is another name for box breathing. Both describe equal phases of inhale, hold, exhale, hold. BreathWise lets you keep ratios equal or experiment with longer holds.

Box breathing vs. 4-7-8 breathing

4-7-8 breathing extends the exhale for stronger relaxation. Use box breathing for focus, then switch to 4-7-8 when transitioning into sleep mode.

Box breathing vs. Wim Hof method

Wim Hof breathing relies on paced hyperventilation and breath holds; box breathing keeps tempo even. Mix them on different days to balance activation and calm.

Box breathing FAQ

How many rounds of box breathing should I do?

Begin with 3-5 minutes (12-20 rounds). Increase to 10 minutes for deeper focus once you feel comfortable.

Is box breathing safe every day?

Yes for most people. If you have respiratory or cardiovascular conditions, review the routine with your clinician before practicing daily.

Can I practice box breathing before workouts?

Absolutely. Use 2 minutes of box breathing to improve concentration, then finish with a few energising diaphragmatic breaths before exercise.

Pair box breathing with other routines

Combine these BreathWise programs to move between calm recovery, deeper sleep, and energised focus throughout the day.

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