Box Breathing (4-4-4-4)
Box breathing: inhale, hold, exhale and hold empty for four equal counts, like the four sides of a square. Athletes and first responders use it to control nerves, and it helps bring heart rate down at the end of class.
How to play
- Students sit or lie down comfortably with eyes closed or gaze lowered; draw a square in the air to explain the four phases (1 min).
- Breathe in through the nose, counting silently to 4, as if going up one side of the square.
- Hold the breath for a count of 4, with no tension in the neck or shoulders.
- Breathe out through the mouth for 4 and hold the lungs empty for another 4. Do 2 cycles guided out loud (1 min).
- Repeat 4 or 5 more cycles counting silently (2 min).
- Return to normal breathing and discuss whether their pulse feels calmer and when they could use the technique (1 min).
Rules
- Don't force the holds: they should feel comfortable.
- Safety: if you feel dizzy, go back to breathing normally.
- Silence during the cycles.
- Keep the shoulders and jaw relaxed.
Variations
Easier
Use a 3-3-3-3 rhythm with the teacher counting out loud.
Standard
Use the 4-4-4-4 rhythm for 5 or 6 cycles.
Harder
Do more than six cycles with no guidance, tracing the box with a finger on the thigh.
Adaptations
- Limited mobility: do it seated in a chair, with no changes to the technique.
- Anxiety or autism: keep eyes open and follow a square drawn on the whiteboard.
- Asthma or lower breathing capacity: drop the holds and just breathe in and out for 4 counts.
Learning goals
- Learn to manage arousal through breathing.
- Calm down after exercise by lowering heart rate.
- Know a technique that helps before tests or games.
Teacher tip
Draw a big square on the whiteboard and point to each side as you count: it really helps students keep the rhythm. Remind them they can use it anytime they feel nervous.
PatioLab has "Box Breathing (4-4-4-4)" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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