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Breathwork

Box Breathing

4 min, 48 phases

Four counts in, hold, out, hold

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How this timer works

12 rounds of Breathe in (4 sec), Hold (4 sec), Breathe out (4 sec), and Stay empty (4 sec). It starts with Settle (20 sec) and ends with Free breathing (30 sec). A calm voice reads each step's cue as it begins; every cue is written out below. There is no ticking. A singing bowl rings as each longer step ends. It closes with “That's the end. Sit for a moment before you get up.”

Read the guide: Box breathing (4-4-4-4): a calm, even breath in four counts

Structure

50 steps, 4 min

  1. Settle

    Sit comfortably and let your shoulders drop. We'll trace a square with the breath. Four counts on every side.

    SETTLE

  2. Repeats 12 times

    1. Breathe in

      PHASE

    2. Hold

      Hold it there

      PHASE

    3. Breathe out

      PHASE

    4. Stay empty

      PHASE

  3. Free breathing

    That was the last round. Let the count go and breathe however feels natural. Take your time before you stand up.

    SETTLE

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