Everything you need to know about box breathing and the Breathe Even app — technique, timing, safety, and what the $4.99 purchase includes.
About Box Breathing
Box breathing is a structured breathing exercise with four equal phases: Inhale for 4 counts → Hold for 4 counts → Exhale for 4 counts → Pause for 4 counts. The four equal sides give it its name — each phase forms one side of a "box."
It is also known as square breathing, tactical breathing, 4-4-4-4 breathing, and by its classical name Sama Vritti Pranayama from the yogic tradition. All refer to the same technique.
Yes — they are the same technique with two different names. "Box breathing" is more common in performance and military wellness contexts; "square breathing" appears more often in educational and therapy settings. The structure is identical: four equal phases at any count.
For both the inhale and exhale, breathe through the nose whenever comfortable. Nasal breathing naturally slows airflow, filters and warms the air, and aligns with the traditional pranayama approach. Mouth breathing is acceptable if nasal congestion makes nasal breathing difficult.
4-4-4-4 is a count-first way of naming box breathing: Inhale 4 seconds · Hold 4 seconds · Exhale 4 seconds · Pause 4 seconds. One complete cycle is 16 seconds. You can also practise 5-5-5-5 or 6-6-6-6 — any equal count works. The app guides each phase with a visual animation so you never need to count manually.
Box breathing has two origins. As Sama Vritti Pranayama, equal-phase breathing has been part of classical yoga for centuries, used to steady the mind before meditation. As "box breathing" or "tactical breathing," it became widely known in the West through Navy SEAL training — particularly the SEALFIT programme founded by Commander Mark Divine — before spreading into mainstream wellness.
How to Practise
It depends on your goal:
Consistency matters more than session length. A daily 5-minute practice maintained over weeks is more effective than occasional long sessions.
Most people practise once or twice daily — typically morning and/or evening. Brief on-demand sessions before stressful moments are also widely used and valuable. There is no established maximum, but box breathing is a deliberate practice, not something meant to replace normal breathing continuously.
Yes — and for pre-sleep use, lying down is ideal. Most people find belly breathing easier to feel while lying on their back. Note that you may fall asleep during the session, which is fine if that is your intention. For focus or performance-preparation sessions, seated is generally preferable.
Any time that fits your schedule and that you can maintain consistently. The most common approaches are:
Safety & Suitability
The most common cause is a mild drop in CO2 — often from breathing too deeply on each inhale, or from already over-breathing before you started. To reduce dizziness:
Full explanation of dizziness & anxiety during box breathing →
Box breathing is a general wellness practice and is not a medical treatment. If you have any health condition — including cardiovascular conditions, respiratory conditions (asthma, COPD), high blood pressure, anxiety disorders, panic disorder, epilepsy, or any other diagnosed condition — please consult your healthcare provider before starting box breathing or any new breathing practice.
Box breathing involves breath holds, which may not be suitable for everyone. When in doubt, seek medical advice first.
The app is intended for users aged 18 and over as a general wellness tool. For users under 18, parental guidance and, where appropriate, advice from a healthcare provider is recommended before starting any breathing practice. Shorter counts (2-2-2-2 or 3-3-3-3) are more suitable if used with younger children.
No. Box breathing is a general wellness practice. It is not a medical treatment, diagnosis, or therapy for any health condition, including anxiety disorders, insomnia or other sleep disorders, hypertension, or any cardiovascular or respiratory condition.
Some researchers have studied slow paced breathing in relation to these areas, with promising but preliminary findings. This does not make box breathing a proven or substitute treatment. If you have any of these conditions, please work with a qualified healthcare provider.
About the Breathe Even App
Breathe Even is a one-time purchase of $4.99. There is no subscription, no recurring fee, and no hidden costs. That single payment unlocks the complete app permanently, including all breathing sessions, the custom exercise builder, streak tracking, breathing journal, Apple Health integration, Game Center, ambient music, and all themes.
Yes — Breathe Even works fully offline. No internet connection is required for any feature. This makes it reliable in any environment — on a flight, in areas with no signal, or wherever you prefer to breathe without a connection.
No account required. Breathe Even does not require sign-up, login, or any personal information to use. Just download and start breathing. See our Privacy Policy for full details on what data the app collects (very little).
Yes. Breathe Even can log your breathing sessions as Mindful Minutes in Apple Health. This is optional and requires your permission. The integration helps you track your breathwork alongside other health data. Apple Health data never leaves your device without your consent.
The custom exercise builder lets you create your own breathing sessions with precise control over every parameter: set a start delay, choose your Inhale, Hold, Exhale, and Pause counts, select session duration, add ambient music, and save your custom sessions for repeat use. You can build 2-2-2-2, 5-5-5-5, 6-6-6-6, or any other equal or custom count.
A relaxing meditative ambient track plays in the background during your breathing session — simply toggle it on or off to suit your preference. It is designed to support focus and relaxation during practice without distraction.
The breathing journal lets you record notes, reflections, and how you felt before and after each session. Over time it builds a personal record of your practice — useful for identifying patterns, tracking progress, and staying motivated.
The streak tracker counts consecutive days on which you complete a breathing session. Streaks are one of the most effective tools for building a consistent daily habit. You can also set goals and reminders to help maintain your practice and receive notifications at your preferred time each day.
Yes — Breathe Even includes a selection of visual themes and full dark mode support. Themes let you personalise the look and feel of the app to suit your preferences, including options designed for low-light evening sessions.
One-time $4.99 · No subscription · Works offline · No account required
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