Skip to content
Lifeinnovior
Lifeinnovior
Get Appointment
+88 01844 185480 info@lifeinnovior.org

Box Breathing (4-4-4-4)

Improve Focus, Build Concentration

A structured breathing technique designed to improve mental clarity, concentration, and emotional balance.

  1. 4s Inhale
  2. 4s Hold
  3. 4s Exhale
  4. 4s Rest
· 16s per cycle

Start a guided session

Choose a length, press start and follow the circle: breathe in as it grows, hold while it rests, and breathe out as it shrinks. One cycle takes 16 seconds.

Session length

Box Breathing

Inhale

4

Breathe in slowly through your nose

Cycles
0
Time left
0:00

Breathe gently and never force your breath. If you feel lightheaded or uncomfortable, stop and return to your natural breathing. Breathing exercises support — but don’t replace — professional care.

Keep practising

Other breathing exercises

  • Deep Relaxation

    Reduce Stress, Sleep Better

    Reduce stress, release tension, and improve sleep through a calming guided breathing rhythm.

    1. 4s Inhale
    2. 4s Hold
    3. 6s Exhale
    4. 2s Rest
    Start Breathing: Deep Relaxation

  • 4-7-8 Breathing

    Fall Asleep Faster, Calm Anxiety

    A relaxing breathing technique that helps quiet the mind, ease anxiety, and prepare your body for restful sleep.

    1. 4s Inhale
    2. 7s Hold
    3. 8s Exhale
    Start Breathing: 4-7-8 Breathing

  • Equal Breathing

    Restore Balance, Find Inner Calm

    A simple and balanced breathing exercise that encourages steady breathing, relaxation, and mindfulness.

    1. 4s Inhale
    2. 4s Exhale
    Start Breathing: Equal Breathing