Steady focus
Box breathing
Box breathing uses four equal counts: inhale, hold, exhale, hold. The symmetry makes it easy to follow when you want a structured breathing break.
Take one quiet minute
Try Box breathing
Begin with one minute and keep the breath gentle.
ReadyAn even rhythm for grounding and steady focus.
Inhale 4s · Hold 4s · Exhale 4s · Hold 4s
The sequence
Follow the pace without forcing it.
- Breathe in for four seconds.
- Hold gently for four seconds.
- Breathe out for four seconds.
- Hold gently for four seconds, then repeat.
A useful moment
When to return to it.
- Before a focused task
- Between meetings
- When an even rhythm feels supportive
Breathing exercises support general wellbeing and are not medical treatment. Stop if you feel uncomfortable, dizzy, or short of breath.