How to do it
- Sit up straight and relax your shoulders.
- Inhale through your nose for a count of 4.
- Hold your breath for 4.
- Exhale for 4.
- Hold again for 4 — then start a new “square”.
- Continue for 2–5 minutes.
Once 4 seconds feels easy, try 5 or 6. In the Cabe app you choose the phase length in the settings: 4 or 6 seconds.
Why the square helps you focus
An even count occupies your attention and leaves no room for racing thoughts, while slower breathing helps your body leave alarm mode. Box breathing is often associated with the training of soldiers, first responders and athletes — people who need a clear head under pressure. Unlike 4-7-8, it doesn’t relax you as deeply, so it suits the daytime, not just the evening.
Box breathing or 4-7-8?
| Box (4-4-4-4) | 4-7-8 | |
|---|---|---|
| Rhythm | All phases equal | Exhale twice as long as inhale |
| Effect | Calm and alert | Deep relaxation |
| When | Before a talk, an exam, a hard task | Before sleep, after a tough day |
| Difficulty | Easier for beginners | The long hold takes practice |
Safety
If you feel dizzy or short of air, shorten the holds or return to normal breathing. Don’t do breath holds while driving or in water.