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The counts

Box breathing is also called square breathing. It is one pattern, and it has four parts:

1. Breathe in for a count of 4.
2. Hold for a count of 4.
3. Breathe out for a count of 4.
4. Hold for a count of 4.

That is one round. Then you go back to the start. The British Heart Foundation, Cleveland Clinic, North London NHS Foundation Trust and University of Minnesota Extension all give these same counts.

Who should check first, and when to stop

• The British Heart Foundation says that if you have a heart condition or a severe medical condition, or you are pregnant, you might want to check with your healthcare team before trying deep breathing.
• It also says that if deep breathing brings on anything unexpected or worrying, such as pain, breathlessness or dizziness, you should stop right away and get help.
• Duke Integrative Medicine says to talk to a healthcare professional first if you have a medical condition that affects your ability to hold your breath, such as a breathing problem or an anxiety condition.

How to do it now, with no app

You don't need an app, a timer or anything to install.

1. Sit or stand with your back straight. The British Heart Foundation says lying down with your arms by your sides is fine too.
2. Breathe out slowly until your lungs feel empty.
3. Breathe in slowly through your nose, counting to 4 in your head.
4. Hold your breath and count to 4.
5. Breathe out slowly and count to 4.
6. Hold again and count to 4.
7. Go back to step 3.

The breath out in step 2 comes from Cleveland Clinic's steps. Other sources start straight away with the breath in, so you can skip it if you like.

If holding for 4 is too much

Cleveland Clinic says to stay at your comfort level, breathe very gently and not strain. Duke Integrative Medicine says you can make the holds shorter or leave them out, and keep the slow breaths in and out.

In Luten: a circle that keeps the count

Luten is a sound app for iPhone and Android with a breathing screen that shows the count.

If nothing is already playing, a sound starts when you tap the circle.

1. Open Luten and tap Stress on Home.
2. Find the Breath Work card. Box Breathing is already picked when the screen opens, and its button shows 4-4-4-4. If another button is highlighted, tap Box Breathing. Scroll down a little if you can't see the circle below it.
3. Tap the circle where it says Tap to Start.
4. Follow the words in the circle: Breathe In, Hold, Breathe Out, Hold. Under each word, a number counts down from 4 to 1, one number a second.
5. To stop, tap the circle again.

This is the circle before you start.

The circle grows as you breathe in and shrinks as you breathe out. If your phone is set to reduce motion, it stays the same size.

The count isn't spoken, so you need to see the screen. Luten doesn't keep the screen on here, so your phone's Auto-Lock can still turn it off, and the count may not carry on behind a locked screen.

One round takes 16 seconds. The circle keeps going until you tap it or leave the screen, with no set number of rounds, and a badge beside the title counts the cycles you finish.

Tapping the circle again stops the count but not the sound. To stop the sound as well, use the pause button in the player at the bottom of the screen.

Try Luten

Sleep and focus sounds, on iPhone and Android. Free to download, with an optional subscription that starts with a 7 day free trial.

Questions

How long is one count in box breathing?

Sources word this differently. North London NHS Foundation Trust and Duke Integrative Medicine say 4 seconds for each part. Cleveland Clinic says to count slowly to 4 in your head, and the British Heart Foundation says to breathe in slowly to a count of 4. Luten counts one number a second.

Should I breathe through my nose or my mouth?

Cleveland Clinic, University of Minnesota Extension and Duke Integrative Medicine say to breathe in through your nose. Duke Integrative Medicine, the British Heart Foundation and WebMD say to breathe out through your mouth.

How many rounds of box breathing should I do?

Sources differ. Cleveland Clinic says three to four rounds, University of Minnesota Extension says four, and the British Heart Foundation says for as long as you want. We don't recommend a number. Luten keeps going until you tap the circle.

Is box breathing the same as 4-7-8 breathing?

No. Box breathing has four parts of 4. In 4-7-8 breathing, as the British Heart Foundation gives it, you breathe in for 4, hold for 7 and breathe out for 8. Luten has both on the same screen.

Related guides

• How to do 4-7-8 breathingThe 4-7-8 breathing counts and steps, where your tongue goes, how fast to count, what to watch for, and how to follow along in Luten. No app needed.

Sources

• British Heart Foundation: box breathing steps and safety note: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/wellbeing/breathing-exercises
• Cleveland Clinic: box breathing steps: https://health.clevelandclinic.org/box-breathing-benefits
• Waiting Room, North London NHS Foundation Trust: box breathing: https://londonwaitingroom.nhs.uk/box-breathing-stress
• University of Minnesota Extension: Box breathing: https://extension.umn.edu/two-you-video-series/box-breathing
• Duke Integrative Medicine blog: box breathing steps and changes: https://dhwblog.dukehealth.org/mastering-box-breathing-a-simple-technique-to-relieve-stress/
• WebMD: box breathing, reviewed by Sabrina Felson, MD: https://www.webmd.com/balance/what-is-box-breathing