Stretching
Lower back
Beginner
Back to exercises
Recovery
Box Breathing
A simple breathing pattern — inhale, hold, exhale, hold, each for an equal count. Widely used to wind down after training and to practice slowing everything back to baseline.
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Suggested use
Sets
1
Time
4m 00s
Recovery
Cool-down
Beginner
Recovery
Muscles worked
Primary
Cardiovascular system
Secondary
Transverse abdominis
Equipment
No equipment needed - just your body.
How to do it
- Sit or lie somewhere comfortable with your shoulders relaxed.
- Exhale gently to empty your lungs.
- Inhale through your nose for a slow count of four, letting the belly expand.
- Hold the breath softly for a count of four.
- Exhale through your nose or mouth for a count of four.
- Hold empty for a count of four, then repeat the cycle for the set time.
Common mistakes
- Straining through the holds — they should feel soft, not like breath-holding contests.
- Breathing into the chest and shoulders instead of the belly.
- Counting so fast the pattern loses its calming effect.
- Forcing a four-count when a three-count fits better today.
Safety first
- If you feel dizzy or lightheaded, return to normal breathing — shorten the counts next time.
- Practice seated or lying down rather than standing.
- If you have a respiratory or cardiovascular condition, or are pregnant, consult a licensed clinician about breath-hold practices.
Who should avoid or modify
- Dizziness or lightheadedness during breath holds — use the pattern without holds instead.
- Respiratory or cardiovascular conditions — consult a licensed clinician about breath-hold work.
- Pregnancy — favor gentle breathing without long holds and seek individualized guidance.
Breathing and tempo
Breathing: Equal counts on all four sides of the box: in, hold, out, hold.
Tempo: Start with 4-4-4-4 seconds; shorten to 3s counts if holds feel strained.
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