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Free Mental wellbeing toolkit
INHALE
HOLD
EXHALE
You've spent 00:00:00 here.

Install on your iOS device

Install our lightweight web app to practice your box breathing exercise on the go.

  1. Open this page on your iOS device.
  2. Tap the share () icon.
  3. Select 'Add to Homescreen'.
  4. Tap 'Add'.

You will then be able to launch this app from your homescreen.

Box breathing exercise

Box breathing, or four-square breathing, involves inhaling to a count of four, holding your lungs full for a count of four, exhaling at the same pace, and holding your lungs empty for a count of four. Repeat for as long as required.

Pioneered by US special forces for controlled breathing in high stress situations, this method is also an exceptionally effective meditation tool and can help to reduce anxiety and focus the mind.

Box breathing is very simple to practice. Simply relax your body and do the following:

  1. Let out all of the air in your lungs to the count of four.
  2. Keep your lungs empty for a count of four.
  3. Inhale for a count of four.
  4. Keep your lungs full for a count of four.

Any feedback on this page is very appreciated, you can get in touch here.

Audio courtesy of bensound.com.