Box Breathing (4-4-4-4)
A balanced four-part pattern used to build calm focus with equal inhale, hold, exhale, hold.
Timing (approx. 1 min session)
- Inhale: Inhale through your nose for 4 seconds.
- Hold: Hold your breath gently for 4 seconds.
- Exhale: Exhale slowly through your mouth for 4 seconds.
- Hold: Hold again for 4 seconds.
Benefits
- Balances inhale and exhale
- Builds steady focus
- Useful for transitions between tasks
Tip: If you feel light-headed, pause and return to regular breathing. Sessions work best when shoulders stay relaxed and exhales are slow and steady.
Switch techniques
Compare rhythms and jump straight into another guide with a single click.
- Diaphragmatic Breathing (4/6)4s · 6s
- 4-7-8 Breathing4s · 7s · 8s
- Alternate Nostril Breathing5s · 5s · 5s · 5s
- Pursed-Lip Breathing (2/4)2s · 4s
Fast-track to your breathing session
Every technique on Remember to Breathe is synced with the interactive flower so you can transition from reading to focused breathing without losing momentum. Save this page or use the Play button above whenever you need a two-minute reset.