Free breathing tool
Box Breathing
In for four. Hold for four. Out for four. Hold for four.
Four rounds is often all it takes for the noise to settle.
Ready
4
Press start
Sit comfortably. Let your shoulders drop. When you are ready, press start.
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Cycles
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Time
8
Goal
Space to start or pause · R to reset · F for focus · D for dark mode
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Guidance
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Well done.
You completed 8 cycles in 2:08.
Notice how your body feels right now, before you move on.
Keep this going in Sahaj
Guided breathwork, a 108-bead Japa counter with temple bells, mood check-ins and ambient soundscapes — in one quiet app.
Get Sahaj on Google PlayWhat is box breathing?
Box breathing — also called square breathing or four-square breathing — is a paced breathing technique built on four equal parts: you breathe in for a count of four, hold for four, breathe out for four, and stay empty for four. Those four equal counts are the four sides of the box, and the shape is the whole point: there is nothing to remember, nothing to get right, just a rhythm to lean on.
It is used widely because it is simple enough to do anywhere — before a difficult conversation, in a waiting room, in the ten minutes before sleep. Slowing the breath down and giving the exhale room is one of the few things you can consciously do that your body reads as a signal that it is safe to settle.
How to do it
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1
Breathe in for four. Sit upright, feet on the floor. Draw the air in slowly through your nose and let your belly widen — not your shoulders.
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2
Hold for four. Keep the hold soft. Your jaw, throat and face should stay loose — you are pausing, not gripping.
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3
Breathe out for four. Let it go slowly through your mouth, the way you would cool a hot cup of tea. Unhurried and complete.
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4
Stay empty for four. Rest in the quiet space before the next breath arrives, then begin again. Four to eight rounds is a full practice.
Why people come back to it
It steadies a racing mind
Counting gives your attention something plain and finite to hold, which is often easier than being told to relax.
It works in ninety seconds
Four rounds fit into the gap between two meetings. You do not need a cushion, an hour, or silence.
It is completely invisible
Nobody in the room can tell you are doing it — which makes it usable in exactly the moments you need it most.
It helps at the edge of sleep
Lengthen the exhale — try the 4-7-8 setting above — and the same practice tilts toward rest.
Common questions
How many rounds should I do?+
Four to eight rounds — roughly one to three minutes — is enough for most people to feel a shift. Practising briefly and often beats one long session a week.
Four seconds feels too long. Am I doing it wrong?+
Not at all. Start at the gentle 3-3-3-3 setting and stay there as long as you like. Straining for a longer count works against the whole purpose.
Nose or mouth?+
In through the nose, out through the mouth is the usual guidance, and the slight resistance of a pursed-lip exhale helps slow it down. If nose-only feels better to you, that is fine too.
How is this different from 4-7-8 breathing?+
Box breathing keeps every phase equal, which balances and steadies — good for focus. In 4-7-8 the exhale is far longer than the inhale, which leans harder toward winding down. Both patterns are presets in the tool above.
Is it safe?+
Gentle paced breathing is safe for most healthy adults. Never strain, and stop if you feel dizzy or lightheaded. If you are pregnant, or live with a respiratory, cardiac or seizure condition, please speak with your doctor before taking up a breathwork practice.
Do you store my data?+
No. Your settings, cycles and streak live in your own browser's local storage. Nothing about your practice is sent anywhere, and there is no account to create.
This tool is offered for general wellbeing and is not medical advice, diagnosis or treatment. It is not a substitute for care from a qualified professional. If you are in distress or crisis, please reach out to a doctor or a local helpline.
Carry the calm with you
A quiet space for your mind, breath and spirit.
Box breathing is one small doorway. Sahaj brings the rest — guided breathwork, a 108-bead Japa counter with authentic temple bells, mindful mood check-ins, ancient wisdom, the Calm List, and ambient soundscapes.