Breathing practice•1 min read
Box Breathing for Quick Calm
A short box breathing practice to lower heart rate and steady attention.
By Sunvior Editorial Team · Updated June 11, 2026
What is box breathing?
Box breathing is a simple paced breathing pattern: inhale, hold, exhale, hold — each for the same count. It is widely used to reduce adrenaline and bring attention back to the present.
How to practice
Find a comfortable seated position and soften your shoulders. Use the four counts below and repeat for several rounds.
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
ReadyTap Play to Begin
Breath Reset Coach
Use this interactive guide to regulate your nervous system. Select a pattern, follow the bubble, and sync your breath.
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Scientific Sources & References
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Try box breathing in Sunvior
Save this pattern as a timed practice in Sunvior so a gentle reminder helps guide you.