How to do box breathing
Box breathing is a simple breathing exercise made of four equal counts, like the four sides of a square: in, hold, out, hold. Every phase is the same length, so it is easy to count, and your attention rests on the number and the line of the square.
It is also called square breathing. In Shore a dot travels the edges of a square on screen and you follow it with your breath. Below you will find the steps, what you will see in Shore, and common questions.
Step by step
Settle somewhere comfortable and let Shore's counter keep the count. Go through the four phases in order, counting 4 in each, then start again.
- Breathe in: count 4
- Hold gently: count 4
- Breathe out: count 4
- Hold gently: count 4
Rhythm: 4 · 4 · 4 · 4
In Shore you choose a number of boxes instead of minutes: 1, 2, 3 or 6. Each box is six squares and takes about a minute and a half. You can stop whenever you like.
What you'll see in Shore
A dot travels the edges of the square: up as you breathe in, right as you hold, down as you breathe out, left as you hold. When each square is finished, one face of a cube takes colour; six squares make a box. At the end, the boxes you made glow together.
The moving picture above shows how the exercise looks in Shore.
How does it help?
Equal counts give your mind a simple task to follow, so your attention settles on the counting. Deliberately slowing your breath also gives your body a steady rhythm and brings back a sense of control.
Small tips
Let Shore do the counting; you only need to follow the dot. On your first try you can start with a single box and add more if it feels comfortable.
You can do it sitting, standing or lying down. Let your shoulders drop, soften your jaw and your gaze. The screen stays awake during the exercise, so your eyes can stay with the flow.
One box is enough as a short pause in the day, before you start a task or as the day ends. Sound is off by default; Shore shows the rhythm quietly too.
Questions people ask
How long does box breathing take?
In Shore one box takes about a minute and a half, and you can choose 1, 2, 3 or 6 boxes. You can stop whenever you like.
Why is it called box breathing?
Four equal counts are like the four sides of a square; it is also known as square breathing. In Shore each square becomes one face of a cube.
Do I have to hold my breath?
The hold should be gentle. Don't force your breath; if you feel dizzy or short of breath, stop and breathe normally. See the safety notes below too.
Do I need an account for Shore?
No. It opens in your browser, with no account and no ads, and once you have opened it, it works offline too.
Safety
Includes breath holds. If you have a heart, blood pressure or breathing condition, or are pregnant, check with your doctor first. Don't force your breath; if you feel dizzy or short of breath, stop and breathe normally.
Research and sources
Where does it come from?
Also known as square breathing: four equal counts, like the four sides of a square.
Sources
- Röttger S, Theobald DA, Abendroth J, Jacobsen T. The effectiveness of combat tactical breathing as compared with prolonged exhalation. Applied Psychophysiology and Biofeedback, 2021.
doi.org/10.1007/s10484-020-09485-w - Balban MY, … Spiegel D, Huberman AD. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 2023.
pmc.ncbi.nlm.nih.gov/articles/PMC9873947/
Updated: 13 November 2026