Adjustable 4-4-4-4 Pattern

Box Breathing Exercise

Box breathing gives the inhale, hold, exhale, and pause equal time. Follow the visual guide and adjust the phase length to a comfortable pace.

Inhale
4 seconds

Instructions

  1. 1Inhale slowly through your nose for 4 seconds
  2. 2Hold your breath for 4 seconds
  3. 3Exhale slowly through your mouth for 4 seconds
  4. 4Hold your breath again for 4 seconds
  5. 5Repeat at a comfortable pace, and stop if you feel dizzy or unwell