ChakraDuo

Box breathing: a free guided exercise

Box breathing means breathing in, holding, breathing out and holding again, for 4 seconds each. Follow the glowing dot: a few minutes are enough to slow your breath and calm your mind.

By Stéphane · Updated on October 12, 2026 · How it works ↓

This guided exercise is offered by ChakraDuo: it is the same one suggested in our action plans when a chakra needs calming.

How to do box breathing

  1. Sit with a straight back, or lie down. Relax your shoulders and jaw.
  2. Breathe in through your nose for 4 seconds, letting your belly expand.
  3. Hold with full lungs for 4 seconds, without straining.
  4. Breathe out slowly for 4 seconds.
  5. Hold with empty lungs for 4 seconds, staying relaxed.
  6. Repeat for 2 to 5 minutes.

If 4 seconds feels long, start with 3. Regularity matters more than performance. To understand the technique in depth, read our box breathing guide.

Why it helps

Slowing your breath and lengthening the exhale activate the part of the nervous system that slows the heart and calms the body. Counting also keeps the mind busy, so looping thoughts loosen their grip. That is why this technique is used to manage stress before an important moment, or to prepare for sleep.

The other breathing patterns in the tool

  • 4-7-8 breathing: breathe in for 4 seconds, hold for 7, breathe out for 8. A long exhale, often used to fall asleep. To pick your bedtime, see our sleep calculator.
  • Coherent breathing: about 5.5 seconds in and 5.5 seconds out, or 6 breaths a minute. Simple and soothing, practiced for 5 minutes.
  • Nadi Shodhana: the alternate nostril breathing of yoga, one nostril then the other, to settle and refocus.
  • Kapalabhati, Bhastrika, breath of fire: fast, energizing breathing, only for people in good health, on an empty stomach.

Breathing and the chakras

In the yoga tradition, breath (prana) is the energy that flows through the chakras. Slow, deep breathing is one of the simplest ways to bring calm back into the body, and it is often the first practice suggested when an energy center is overactive. To find out which of your chakras need attention, the ChakraDuo test gives you a map of your 7 chakras and a step-by-step action plan.

Safety

Always breathe without straining. Stop if you feel dizzy, short of breath, chest pain or faint. Avoid long breath holds and fast breathing if you are pregnant, or if you have a heart condition, high or low blood pressure, epilepsy or severe asthma. Never practice in water or while driving. These exercises are not medical advice.

Frequently asked questions

How long should I practice box breathing?

2 to 5 minutes are enough to feel an effect. Practiced every day, for example in the morning or before bed, it becomes easier and more effective.

Does box breathing help with sleep?

Yes, it helps many people fall asleep, because it slows the breath and keeps the mind busy. For sleep, 4-7-8 breathing or coherent breathing, with a longer exhale, are also good choices.

What is the difference with coherent breathing?

Box breathing adds two holds, with full and with empty lungs. Coherent breathing has no hold: you breathe in and out at the same pace, about 6 times a minute.

Can I do it anywhere?

Yes, sitting, standing or lying down, eyes open or closed: at your desk, on public transport or in bed. The only exception: never in water or while driving.

Is the tool really free?

Yes, the tool is free and needs no sign-up. Your settings and statistics stay on your device.