Box breathing usually means a counted inhale, pause, exhale and pause. Holds and fixed counts are optional, and you can leave out any that feel uncomfortable. The six options below keep breathing easy. They are not treatment for a medical condition.
1. General steadiness
Sit comfortably and notice a few ordinary breaths without holding them. Counts are optional. If you count, choose a pace with no strain, for example in for four and out for four, and drop the holds.
2. Winding down
For an evening pause, let breathing stay easy. Let the out-breath be a little longer if that is comfortable. Do not force it or expect to fall asleep.
3. If holding feels unpleasant
If holding the breath feels unpleasant, leave out all holds. There is nothing to work up to.
4. Before a presentation
Before a presentation, take a minute of ordinary breathing, with a gentle count if it helps you focus.
5. In a stressful public moment
For a stressful public moment, feel the chair or floor and keep breathing naturally. Chest pain, severe breathlessness, fainting or other concerning symptoms need medical help, not a breathing pattern.
6. At bedtime
At bedtime, let your breathing be natural, or listen to a quiet sound in the room. Do not use long exhales or holds to try to force sleep.
A note on the holds
Stop if dizzy, breathless, distressed or uncomfortable and return to normal breathing. Do not resume with a smaller count if symptoms persist. People with heart or lung conditions, pregnancy, panic or other medical concerns should discuss deliberate breathing exercises with a qualified clinician. Never practice breath holds while driving, in water, or where fainting would be dangerous.
Related: ordinary breath awareness, feet on the floor, and supported rest.
