Box Breathing (4-4-4-4)

Equal inhale, hold, exhale, hold. Great for quick calm and focus. Always practise at a comfortable pace. Avoid strong breath holds if you have high blood pressure, heart issues, pregnancy or feel unwell.

Calm & Focus · Easy

Guided Timer

Recommended duration: about 3 minutes. Use Space to start/pause, R to reset and M for reduced motion.

4
Inhale
Cycles: 0 Pattern: 4-4-4-4
How-to

Step-by-step instructions

Use this text as a safe, generic guide. Later we can turn each technique into a full article.

  • Sit or lie comfortably with your spine relaxed but tall.
  • Soften your jaw and shoulders. Let the belly relax.
  • Follow the on-screen phase: inhale, hold, exhale, etc.
  • Keep the breath smooth – never force or strain.
  • If you feel dizzy or uncomfortable, stop and breathe normally.

Remember: these tools support general wellbeing and are not a substitute for medical care. If you live with high blood pressure, heart disease, pregnancy, respiratory issues or mental health conditions, check with a doctor before practising stronger techniques.