Box Breathing is a breathing rhythm with four equal sides: in, hold, out, hold. Popular with people who perform under pressure. A steady rhythm to focus on. Early studies suggest it may help steady your body's response to stress.
How do you do Box Breathing?
- Breathe in through your nose.
- Hold gently, without straining.
- Breathe out slowly.
- Hold, empty, then start again.
The rhythm
In 4sHold 4sOut 4s
The default rhythm is the gentlest standard one; the app also offers 5 · 5.
What does the research say?
Popular with people who perform under pressure. A steady rhythm to focus on. Early studies suggest it may help steady your body's response to stress.
Evidence grade C · Early research: Small, uncontrolled or non-randomized studies, or mixed results. Grades describe evidence for feeling calmer, more alert or more focused, never a claim about treating a condition.
Sources
Who should take care with Box Breathing?
Breath holds are kept to 3 seconds for panic attacks or panic disorder or “Prefer not to say”. Short holds aren’t hidden, just kept short.
Oxigen is a wellness app, not a medical device. It does not diagnose, treat, cure, or prevent any medical condition. If you have a health condition or are pregnant, talk to your doctor before starting, and keep following your care plan.
How Oxigen guides Box Breathing
- Rhythms: 4 · 4 or 5 · 5 seconds.
- Session length: 2, 4 or 6 minutes.
- Free, with no subscription.
- One tap from Today as the Focus Reset quick start (2 min).
- An orb, a rhythm ring, haptics and optional sound guide each breath, with “I feel unwell” always on screen.
Similar balancing techniques
Updated November 8, 2026. Copy reviewed against Oxigen’s claims policy and technique reference.