Breath · Secular practice
Box breathing
In for four. Hold for four. Out for four. Hold for four.
Equal counts on all four sides — in, hold, out, hold — which is what gives it the name. A paced breathing pattern, offered as an exercise to do, not as a treatment for anything.
This text was written for Japa. It is not a traditional formula, and no tradition teaches it as one.
The count shown here is Japa's suggestion, not a rule of the tradition. Follow the form and number you were taught.
Free paced breathing
Breathe along, right here.
4 in, 4 held, 4 out, 4 held — the ring grows as you breathe in and settles as you breathe out. It runs in your browser, saves nothing and stops when you leave the tab.
Ready when you are
Opens a preview of this practice, with an option to add it in Japa 1.6 or later. If you install the app, return here and open the link again.
A paced breathing exercise, offered as something to do — not a treatment, and not medical advice. Stop if it makes you lightheaded, and ask a clinician about anything to do with your health or your breathing.
What the words say
Four counts in, four held, four out, four held. The sides being equal is the whole design: there is nothing to remember and nothing to get right beyond keeping the four the same.
Where it comes from
A modern pattern, widely taught in athletic, military and first-responder training, where it is often called tactical or square breathing. Paced breathing itself is much older and appears in prāṇāyāma among other places, but this particular four-four-four-four framing is contemporary.
How it is practised
Sit or stand, and follow the pacer. Stop if you feel lightheaded. Japa does not diagnose, treat or monitor anything, and this is not medical advice — if you have a heart or respiratory condition, or are pregnant, ask a clinician before taking up breath holds.
Keep it, and count it every day.
Japa keeps this text beside a large, calm counter on iPhone, iPad and Apple Watch, with a haptic for every bead and an optional bell at the end of each round. Counting is unlimited and free.
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