Breathing pattern

Classic box breathing (4-4-4-4)
Inhale for 4 seconds · Hold for 4 seconds · Exhale for 4 seconds · Hold for 4 seconds

A balanced and symmetrical four-phase rhythm.

Extended exhale variation (4-4-6-2)
Inhale for 4 seconds · Hold for 4 seconds · Exhale for 6 seconds · Hold for 2 seconds

A slightly modified variation with a longer exhale and a shorter final pause.

Both patterns follow the same structured approach and can be practiced depending on what rhythm feels more natural in the moment.

When to practice 

Box breathing is frequently practiced in situations that call for clarity and composure — such as before focused work, during mentally demanding tasks, or when you want to slow down a racing mind.

Its structured pattern can feel grounding when you want to bring your attention back to the present moment.

How to practice

• Breathe gently and follow the rhythm without forcing it

• You may breathe through your nose or mouth, whatever feels comfortable

• Keep the pauses relaxed and unstrained
  
  

The goal is not precision, but a calm and steady flow between the phases.

Box breathing in Breazee

Breazee guides the four phases of box breathing directly on your Apple Watch using clear timing and subtle haptic feedback.
The exercise works independently on the watch and can be practiced without your phone. 

Try box breathing on your wrist

Explore this structured breathing rhythm directly on your Apple Watch. 

Disclaimer
All of these techniques are easy to learn and, with regular practice, can support mental and physical relaxation.
These breathing exercises are meant to support relaxation and well-being. They are not medical advice and don’t replace seeing a doctor or other qualified healthcare professional.