How to Do Box Breathing and 4-7-8 Breathing (Beginner Guide)

Slow breathing is one of the quickest ways to feel calmer, and you can do it anywhere. Two simple patterns are box breathing and 4-7-8 breathing. Here is how to do each, step by step.

Box breathing (4-4-4-4)

1. Breathe in through your nose for 4 counts.
2. Hold for 4 counts.
3. Breathe out through your mouth for 4 counts.
4. Hold for 4 counts.
5. Repeat for 1 to 3 minutes.

Box breathing is steady and easy to remember. It works well before a meeting, an exam or a hard conversation, when you want to stay alert but calm.

4-7-8 breathing

1. Breathe in quietly through your nose for 4 counts.
2. Hold for 7 counts.
3. Breathe out slowly through your mouth for 8 counts, like a soft whoosh.
4. Repeat 4 rounds to start.

The long exhale is the key. Many people use 4-7-8 at night to wind down before sleep.

An even easier rhythm

If holding your breath feels uncomfortable, skip the holds: breathe in for 4 and out for 6. A longer out-breath than in-breath is what helps you slow down.

Common mistakes

• Breathing too deep too fast. If you feel dizzy, make the breaths smaller and return to normal breathing.
• Counting too fast. Use a timer or a visual guide instead of counting in your head.
• Practicing only in a crisis. A minute a day makes it easier to use when you really need it.

Breathe with a visual guide

Following something on screen is easier than counting. In Pricklet, your baby hedgehog puffs up as you breathe in and curls into a ball as you breathe out. Choose Easy, Box or 4-7-8 and 1, 3 or 5 minutes. The app doesn't vibrate, so it stays calm.

Breathing exercises are for relaxation. If you have a heart or lung condition or feel faint, stop and talk to a doctor.

Which is better, box breathing or 4-7-8?

Box breathing is steady and good during the day. 4-7-8 has a longer exhale and many people prefer it before sleep.

How long should I do breathing exercises?

Start with 1 minute. 3 to 5 minutes is plenty for most people.

Is there an app that guides breathing visually?

Pricklet shows a hedgehog that puffs up and curls with your breath, with Easy, Box and 4-7-8 rhythms.