About

Regulating respiration is a direct method to influence the autonomic nervous system. Box Breathing, or square breathing, utilizes a symmetrical rhythm to stabilize blood pressure and lower cortisol levels. By equalizing the duration of inhalation, retention (holding breath), exhalation, and suspension (holding empty), practitioners can induce a state of high alertness combined with profound calm. This technique is widely utilized in high-stress environments, from clinical therapy to military operations, to manage the body's acute stress response.

Accuracy in timing is essential. The physiological benefits depend on the ratio of gas exchange to breath retention. The accumulation of carbon dioxide (CO₂) during the hold phases increases the body's tolerance to the gas, enhancing oxygen efficiency over time. This tool provides a precise visual and auditory metronome for various respiratory patterns, ensuring the correct cadence is maintained without mental counting.

Formulas

The total duration of a single breathing cycle (T) is the sum of its four phases: Inhalation (t_in), Full Hold (t_hold1), Exhalation (t_ex), and Empty Hold (t_hold2).

T = t_in + t_hold1 + t_ex + t_hold2

In standard Box Breathing, all phases are equal:

t_in = t_hold1 = t_ex = t_hold2 = 4 s

Reference Data

Technique	Ratio (In-Hold-Ex-Hold)	Cycle Duration	Primary Application
Box Breathing	4 ⋅ 4 ⋅ 4 ⋅ 4	16s	Stress Reduction, Focus
Relaxing Breath (4-7-8)	4 ⋅ 7 ⋅ 8 ⋅ 0	19s	Sleep Aid, Anxiety
Coherent Breathing	6 ⋅ 0 ⋅ 6 ⋅ 0	12s	HRV Synchronization
Tactical Breathing	4 ⋅ 4 ⋅ 4 ⋅ 4	16s	Acute Stress Response
Ujjayi (Victory)	7 ⋅ 0 ⋅ 7 ⋅ 0	14s	Yoga, Concentration
Panic Reset (5-2-7)	5 ⋅ 2 ⋅ 7 ⋅ 0	14s	Panic Attacks
7/11 Breathing	7 ⋅ 0 ⋅ 11 ⋅ 0	18s	Deep Relaxation
Square + (5s)	5 ⋅ 5 ⋅ 5 ⋅ 5	20s	Advanced Capacity
Triangular Breath	4 ⋅ 4 ⋅ 4 ⋅ 0	12s	Mild Relaxation
Advanced Retention	4 ⋅ 16 ⋅ 8 ⋅ 0	28s	Lung Capacity Training

Frequently Asked Questions

Dizziness is typically caused by hyperventilation (exhaling too much CO2) or rapid changes in blood pressure. If you feel lightheaded, stop the exercise and return to normal breathing immediately. Beginners should start with shorter durations, such as the 3-3-3-3 box pattern, before attempting longer holds.

Yes. While the standard box is 4 seconds, individual lung capacity varies. The tool allows you to select custom presets or adjust the tempo. The goal is a smooth, controlled flow, not straining to hold your breath.

Box Breathing is symmetrical (4-4-4-4) and is used for focus and grounding. The 4-7-8 technique involves a long exhalation (double the inhalation) and is specifically designed to act as a tranquilizer for the nervous system to induce sleep.

Nasal breathing is recommended for the inhalation phase to filter and warm the air. Exhalation can be done through the nose or through pursed lips, depending on the specific technique (e.g., 4-7-8 uses a mouth exhale).

The audio cues provide a soft tone at the transition of each phase. This allows you to close your eyes and focus entirely on the sensation of breathing without looking at the screen.