How to do box breathing and 4-7-8 breathing, step by step

Box breathing means breathing in for 4 counts, holding for 4, breathing out for 4 and holding for 4, then repeating. 4-7-8 breathing means breathing in for 4, holding for 7 and breathing out slowly for 8. Both take a minute to learn, many people find them calming, and Still guides you through each one for free.

Below are the steps for both, plus coherent breathing, a gentler pattern with no holds at all.

Before you start

• Get comfortable. Sit with your back upright, or lie down. Let your shoulders drop.
• Breathe through your nose unless the steps say otherwise.
• Counts are a guide, not a rule. Count at a steady pace, about one count a second. If a hold feels too long, count a little faster. The shape of the pattern matters more than the exact seconds.
• Start small. A few minutes is enough.

How to do box breathing (4-4-4-4)

Box breathing has four equal sides, like a square, which is why it is also called square breathing.

1. Breathe out gently until your lungs feel empty.
2. Breathe in through your nose for a count of 4.
3. Hold your breath for 4.
4. Breathe out slowly for 4.
5. Hold, with your lungs empty, for 4.
6. Repeat. Four rounds take about a minute. Try 3 to 5 minutes in all.

The hold with empty lungs feels strange at first. Keep it soft. You are pausing, not straining.

When people use it: before something stressful, like a presentation, an exam, a job interview or a hard conversation. It is even and quiet, so you can do it at a desk with your eyes open and nobody will notice. Some people rehearse a talk, then do a few rounds just before the real thing. If you like to rehearse on camera, Record records your screen and camera for free, with no time limit. Studying for exams? See free apps for students.

How to do 4-7-8 breathing

4-7-8 is a pattern made popular by Dr. Andrew Weil, who based it on older yoga breathing. The long breath out is the heart of it.

1. Sit up straight or lie down. Some teachers suggest resting the tip of your tongue on the ridge just behind your upper front teeth.
2. Breathe out completely through your mouth, with a soft whoosh.
3. Close your mouth and breathe in quietly through your nose for 4.
4. Hold your breath for 7.
5. Breathe out through your mouth for 8, with the same whoosh.
6. That is one round. Do 4 rounds to start.

The hold is long. If 7 feels like too much, count faster and keep the same 4, 7, 8 rhythm. A common suggestion is to stay at about four rounds at a time while you are new to it.

When people use it: at bedtime, or to wind down at the end of a long day. Many people find the slow breath out settling.

How to do coherent breathing

Coherent breathing, sometimes called resonant breathing, is the simplest of the three: slow, even breaths with no holds, at about 5 to 6 breaths a minute.

1. Breathe in gently through your nose for about 5.5 seconds.
2. Breathe out gently for about 5.5 seconds.
3. Do not pause in between. Let each breath roll into the next.
4. Keep going for 5 to 10 minutes, or longer if you like.

Counting half seconds in your head is fiddly. On your own, 5 or 6 counts each way is close enough. A guide that does the timing for you makes it much easier.

When people use it: for longer, quieter sessions, as a reset between tasks during the day, or as a gentle start for anyone who finds breath holds uncomfortable.

Which one to try first

None of them is better than the others. Try each for a few days and keep the one you like.

Gentle cautions

• Stop if you feel dizzy, lightheaded or tingly, and breathe normally until it passes.
• Never force a hold. Shorten it, skip it, or switch to coherent breathing.
• Do not practice breath holds while driving, in water, or anywhere fainting would be dangerous.
• Ask your doctor before long breath holds if you are pregnant or have a heart or lung condition.
• It is fine to stop. Some people feel more anxious when they focus on their breathing. If that happens to you, stop. There is nothing to push through.
• This is general information, not medical advice. Still is not therapy or medical care, and it does not treat anxiety, sleep problems or any other condition. If you are struggling, a doctor or therapist can help.

Follow along free in Still

Counting in your head works, but it is easy to lose your place. Still does the counting for you. It sets the pace; it does not measure your breathing or your heart rate.

1. Open Still and pick a breathing pattern: box, 4-7-8 or coherent.
2. Follow the gentle guide as it takes you through each breath in, hold and breath out.
3. If you want to sit a little longer afterwards, use the meditation timer. It rings soft bells at the start and end, and at intervals if you want them.

Still is free, with no trial, no subscription and no ads. It works offline after your first visit and installs like an app, so it is there at 2 a.m. even without a signal. Each breathing pattern has its own link, so you can bookmark your favorite, or ask an AI assistant to send you straight to five minutes of box breathing.

For nights, Still also has a sound mixer with rain, ocean and white, pink or brown noise, a sleep timer that fades out, and calm stories read aloud. See free white noise and brown noise for sleep. Comparing it with paid apps? See a free Calm and Headspace alternative.

Questions

How do you do box breathing?

Breathe in through your nose for 4 counts, hold for 4, breathe out for 4, then hold with your lungs empty for 4. Repeat for 3 to 5 minutes. Keep the holds relaxed, and stop and breathe normally if you feel dizzy.

How do you do 4-7-8 breathing?

Breathe out fully through your mouth. Then breathe in through your nose for 4 counts, hold for 7, and breathe out through your mouth for 8 with a soft whoosh. Do 4 rounds to start. If the hold is too long, count faster and keep the same rhythm.

What is coherent breathing?

Coherent breathing is slow, even breathing with no holds: about 5.5 seconds in and 5.5 seconds out, or roughly 5 to 6 breaths a minute. Many people use it for longer, gentle sessions, or when breath holds feel uncomfortable.

Is box breathing or 4-7-8 better?

Neither is better. They are used differently. Box breathing is even and easy to do anywhere, so people often use it before a stressful moment. 4-7-8 has a long breath out, and many people use it to wind down at night. Try both and keep the one you find calming.

Is there a free app for box breathing?

Yes. OpenApps Still guides box breathing, 4-7-8 and coherent breathing for free, with no trial or subscription. It works offline after your first visit, and each pattern has its own link you can bookmark.