Focus · Sama Vritti
Box Breathing
how to do it, step by step
Box breathing, also called square breathing or sama vritti, follows four equal steps of four seconds: inhale, hold, exhale, hold. The fixed count gives the mind a simple task, which is why it is used to steady attention under pressure.
How to do it
- Sit or lie down comfortably and let your shoulders drop.
- Inhale: 4 s.
- Hold: 4 s.
- Exhale: 4 s.
- Hold: 4 s.
- Repeat the cycle 10 times (the timer counts for you).
- When you finish, return to natural breathing for a few seconds and notice how you feel.
The rhythm
| Phase | Seconds |
|---|---|
| Inhale | 4 |
| Hold | 4 |
| Exhale | 4 |
| Hold | 4 |
| Level | All levels |
| Duration | 2 min 40 s |
Ready when you are
Duration 2 min 40 s · 10 × Inhale 4 s / Hold 4 s / Exhale 4 s / Hold 4 s
- Inhale · 4 s
- Hold · 4 s
- Exhale · 4 s
- Hold · 4 s
When to practise it
Before a task that needs focus, an exam, a presentation, a competition, or when your thoughts are racing.
Precautions
- Severe hypertension
- Pregnancy: shorten or skip the holds
Practise seated or lying down, never while driving or in water. If you feel dizzy, strong tingling or discomfort, return to normal breathing.
Practise in a group. In EMME breathwork sessions in Gavà Mar, breath is combined with movement and live music. Breathwork Barcelona · Journeys
Frequently asked questions
Can I use a longer count?
Yes. Once four seconds feel easy, try five or six for each side. Keep the four sides equal and comfortable.
What if holding my breath is uncomfortable?
Shorten the holds to two seconds or remove them and practise the extended exhale instead. Holds are not recommended in pregnancy or with severe high blood pressure.
Sources
Other techniques
Cardiac Coherence · Physiological Sigh · Extended Exhale · 4-7-8 Breathing · Alternate Nostril Breathing · Resonant Breathing · Bhramari, Bee Breath · Kapalabhati · Bhastrika, Bellows Breath · Energising Breath 2:1 · Diaphragmatic Breathing
Reviewed by the EMME team, Melissa Sapmaz and Emmanuel Desormeaux. Updated 23/10/2026.