How to do box breathing
Breathe in for 4 seconds
Through your nose. The wave rises.
Hold for 4 seconds
Lungs full, without straining. The wave waits at the top.
Breathe out for 4 seconds
Slowly. The wave falls.
Hold for 4 seconds
Lungs empty. The wave waits at the bottom, then it starts again.
It's called box breathing because the four counts are equal, like the sides of a box: easy to remember and to count without looking at a clock. It became well known because soldiers and athletes use it to focus before a high-pressure moment.
If 4 seconds feels long, start with 3; if it feels short, try 5 or 6, always keeping all four equal. A few minutes is enough. This isn't medical treatment. If you feel dizzy or short of breath, go back to breathing normally.
In the app, box breathing is the pattern called «Caja» (Spanish for box).
FAQ
What is box breathing?
A breathing exercise with four equal parts: breathe in, hold, breathe out and hold, 4 seconds each. It's also called square breathing or 4-4-4-4 breathing.
How long should I do it?
A few minutes is enough. Each round takes 16 seconds: about eleven rounds in 3 minutes.
Is it the same as square breathing?
Yes. Box breathing, square breathing and 4-4-4-4 breathing are the same pattern.
What if holding my breath is hard?
Drop to 3 seconds per side, or hold for less time. If you feel dizzy, stop and breathe normally.