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Haptic Calm breathing guide

How to do box breathing

Box breathing splits each breath into four equal parts: breathe in, hold, breathe out, hold. An even count gives a busy mind one simple thing to follow.

5 short steps, a chart of one round and the mistakes to avoid. One round takes 16 seconds; five minutes is about 19 rounds.

By Shengxing Yang, developer of Haptic CalmSources

On this pageThe whole method in text, with a chart of the rhythm. Free to read.

In the Haptic Calm appThe vibration grows while you breathe in and fades while you breathe out, with a gentle tap each second of a hold, so you can keep your eyes closed. Box breathing is free. Haptic Calm 2.0, which adds the breathing methods, is coming soon as a free update.

The rhythm

What one round looks like

  1. In 4 s
  2. Hold 4 s
  3. Out 4 s
  4. Hold 4 s
The line is the vibration in Haptic Calm: it rises while you breathe in and fades while you breathe out. Each dot is a gentle tap, one per second, during a hold. After the dashed line, shown fainter, the next round begins.

Step by step

The 5 steps

  1. Step 1

    Get set

    • Sit upright or lie down, with your shoulders loose.
    • Breathe out gently, so you start the first round empty.

    TipNew to breath holds? Start with 3 seconds for every part.

  2. Step 2

    Breathe in for 4

    • Breathe in slowly through your nose while you count 1, 2, 3, 4.
    • Let the breath fill your belly first, then your chest.

    TipA comfortable breath is enough. You don’t need to fill up completely.

  3. Step 3

    Hold for 4

    • Keep the air in for a count of 4.
    • Stay soft: don’t clench your throat or lift your shoulders.

  4. Step 4

    Breathe out for 4

    • Breathe out slowly through your nose or mouth for a count of 4.
    • Try to empty at an even pace, not all at once.

  5. Step 5

    Hold for 4, then repeat

    • Stay empty and relaxed for a count of 4.
    • Start the next round. Keep going for 2 to 5 minutes.

    TipIn a one-month study, people practiced about 5 minutes a day.

Make it easier or harder

Easier
Make every part 3 seconds, or drop the second hold.
Harder
Make every part 5 or 6 seconds, keeping all four equal.
Too strained
If a hold feels like a struggle, shorten all four parts. In the study below, participants were told to do the same.

Common mistakes

  • Straining through the holds. A hold should feel calm, not like holding your breath underwater.
  • Taking huge breaths. Big, fast breaths can make you light-headed.
  • Counting faster as you go. Keep the seconds even; a clock or the vibration helps.
  • Clenching your throat or shoulders during a hold.

Before you start

  • Breathe gently. Stop and return to normal breathing if you feel dizzy, light-headed, tingly or tight in the chest.
  • If you are pregnant, or have a heart, lung or blood-pressure condition, ask your doctor before practicing breath holds or long exhales.
  • Don’t practice while driving, in water or anywhere a moment of light-headedness could be unsafe.
  • Breathing exercises can help you relax. They do not diagnose or treat any condition, and they don’t replace professional care.

Good to know

Questions

What is box breathing?

Box breathing is a breathing pattern with four equal parts: breathe in for 4 seconds, hold for 4, breathe out for 4 and hold for 4. Drawn on paper, the four parts make the sides of a square, which is where the name comes from.

How long should I do box breathing?

Two to five minutes is a good session. In a one-month study at Stanford, participants practiced breathing exercises including box breathing for about five minutes a day.

Does box breathing help with anxiety?

Many people use it to settle before stressful moments. In that study, people doing five minutes of box breathing a day saw their daily anxiety scores fall about as much as a group doing mindfulness meditation. It is a relaxation exercise, not a treatment for an anxiety disorder.

What if holding my breath makes me dizzy?

Shorten every part to 3 seconds or leave out the second hold. If you still feel dizzy, stop and breathe normally. Steady breathing, 4 seconds in and 4 out with no holds, is a gentler place to start.

Can I do box breathing with my eyes closed?

Yes. Counting in your head works, and Haptic Calm guides it by touch: the vibration rises as you breathe in, fades as you breathe out and taps once a second during the holds.

About this guide

Written by the developer of Haptic Calm from the studies below and from how the app guides each method. It describes an everyday relaxation exercise, not a treatment.

  1. Balban MY, Neri E, Kogon MM, et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine.
  2. Zaccaro A, Piarulli A, Laurino M, et al. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience.

More breathing guides

Practice it with your eyes closed

The vibration grows while you breathe in and fades while you breathe out, with a gentle tap each second of a hold, so you can keep your eyes closed. Box breathing is free. Haptic Calm 2.0, which adds the breathing methods, is coming soon as a free update.

Download on the App Store