Breathing practice • 3 min read
Box Breathing for Quick Calm
A short box breathing practice to lower heart rate and steady attention.
What is box breathing?
Box breathing is a simple paced breathing pattern: inhale, hold, exhale, hold — each for the same count. It is widely used to reduce adrenaline and bring attention back to the present.
How to practice
Find a comfortable seated position and soften your shoulders. Use the four counts below and repeat for several rounds.
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
Guided practice
Follow the steps below — use Start to run a simple timer or step through manually.
- 1. Sit tall
- 2. Breathe in 4
- 3. Hold 4
- 4. Breathe out 4
- 5. Hold 4 — repeat 4 rounds
Ready
00:00
Sunvior for iPhone
Try box breathing in Sunvior
Save this pattern as a timed practice in Sunvior so a gentle reminder helps guide you.