Pause
Take a breath
Breathe in for 4 counts, hold for 4, out for 4, hold for 4. As long as you need.
Press start when you are ready
About This Practice
Box breathing is a technique used by Navy SEALs, first responders, and therapists to calm the nervous system in minutes. It activates your parasympathetic nervous system — the part that tells your body it is safe to rest.
Each cycle has four equal parts, like the sides of a box: breathe in through your nose for 4 seconds, hold for 4, breathe out through your mouth for 4, hold for 4. Even 2 to 3 cycles can lower your heart rate and help you think more clearly.
There is no timer here on purpose. Breathe as many cycles as feels right, then stop when you are ready. If 4 seconds feels too long, start with 3. There is no wrong way to do this.
When to Use This
Before a difficult conversation
2 to 3 cycles recommended. Helps you respond instead of react.
2-3 cycles
During a stressful moment
1 to 2 cycles, eyes open is fine. Works at your desk or in traffic.
1-2 cycles
When you can not sleep
5 or more cycles in bed with the lights off. Slows your mind and body together.
5+ cycles
Other Ways to Pause
Breathing is one tool. If you need more support, we are here for you.