breathe: free box breathing exercise app
Practice box breathing (4-4-4-4) with our free interactive guide - no login or ads. A simple yet powerful breathing technique to find calm.
About Box Breathing
box breathing
Box breathing (also known as square breathing or 4-4-4-4 breathing) is a powerful technique used by Navy SEALs for stress management and mental preparation. The practice involves four equal phases: inhale, hold, exhale, and hold again.
Benefits
- • Reduces stress and anxiety
- • Improves focus and concentration
- • Helps in high-pressure situations
- • Promotes mindful awareness
When to Use
- • Before important meetings or presentations
- • During moments of stress or overwhelm
- • While preparing for job interviews
- • When feeling anxious or restless
- • Before making important decisions
- • During work breaks to stay focused
How to Practice
- 1. Inhale slowly through your nose for 4 seconds
- 2. Hold your breath for 4 seconds
- 3. Exhale gently through your mouth for 4 seconds
- 4. Hold your breath for 4 seconds
Follow the animated square as your guide. Breathe in while it grows, breathe out while it shrinks, hold while it rotates. The default duration is 4 seconds per phase, but you can adjust this in the settings to match your comfort level.