GUIDES
Box Breathing vs 4-7-8 Breathing: Differences and Which to Try
Short answer
Box breathing uses four equal phases of about 4 seconds (in, hold, out, hold) and suits people who like a steady, even rhythm. 4-7-8 breathing uses a 4-second in-breath, a 7-second hold and an 8-second out-breath, so the exhale is twice as long as the inhale. Neither is proven better for everyone; choose the one that feels comfortable, and skip the holds if they make you uneasy.
Key takeaways
- Box: in 4 · hold 4 · out 4 · hold 4 — equal and easy to remember.
- 4-7-8: in 4 · hold 7 · out 8 — a long exhale and a long hold.
- Research on both is limited; comfort matters more than exact counts.
- Shorter counts with the same ratio are fine if 7- or 8-second phases feel too long.
- Stop if you feel dizzy, and breathe naturally instead.
What is box breathing?
Box breathing (also called square breathing or 4-4-4-4 breathing) has four equal sides: breathe in for 4 seconds, hold for 4, breathe out for 4, hold for 4, then repeat. Each round takes about 16 seconds. Many people like it because it is easy to picture and the equal phases feel predictable.
Try it with our guided box breathing timer, which shows each phase and counts down for four rounds.
What is 4-7-8 breathing?
4-7-8 breathing was popularised by the physician Andrew Weil and draws on yoga breathing practices. You breathe in quietly through the nose for 4 seconds, hold for 7, and breathe out through the mouth for 8. Each round takes about 19 seconds, and beginners are usually advised to start with around four rounds.
Try it with our guided 4-7-8 timer, which runs four rounds by default and has no extra pause at the end.
What are the key differences?
The main differences are the length of the exhale and how long you hold your breath.
| Box breathing | 4-7-8 breathing | |
|---|---|---|
| Pattern | In 4 · hold 4 · out 4 · hold 4 | In 4 · hold 7 · out 8 |
| One round | About 16 seconds | About 19 seconds |
| Exhale vs inhale | Equal | Twice as long |
| Breath-holds | Two short holds | One long hold |
| Often chosen for | Focus and a steady rhythm | Winding down, for example before sleep |
| Harder part | Remembering the second hold | The 7-second hold and long exhale |
Which one is better for anxiety?
There is no strong evidence that one is better for everyone. A 2023 randomised study in Cell Reports Medicine compared five minutes a day of box breathing, “cyclic sighing” (an exercise with an extended exhale), a fast-breathing exercise and mindfulness meditation over a month. All groups reported improvements in mood; the extended-exhale exercise showed the largest improvement in positive mood. This was one study of healthy volunteers, so it does not prove that any pattern treats anxiety.
A practical approach: if long holds make you feel tense, start with box breathing or a simple longer-exhale breath without holds. If you like the sense of a long, slow out-breath, try 4-7-8. Use whichever you will actually return to.
What if the counts feel too long?
Counts are a guide, not a test. Keep the shape and shorten the numbers — for example box breathing at 3-3-3-3, or 4-7-8 counted faster. The NHS approach to stress breathing does not involve holding the breath at all: it suggests breathing gently in through the nose and out through the mouth, counting to five if that helps. Our timers include a “breathe naturally, no holding” option for the same reason.
Who should be careful with breath-holding exercises?
If you are pregnant, have a heart or lung condition, or have ever fainted during breathing exercises, ask a clinician before practising long breath-holds. Anyone who feels dizzy, tingly or short of breath should stop and return to normal breathing. Chest pain or severe breathlessness needs urgent medical help.
Frequently asked questions
Is box breathing or 4-7-8 better for sleep?
Many people choose 4-7-8 when winding down because of its long exhale, but there is no clear evidence that it is better than box breathing for sleep. Try both on different nights and notice which feels more comfortable.
How many rounds should I do?
Four rounds is a common starting point for both. You can stop earlier or continue for a few minutes if it feels comfortable.
Do I have to hold my breath?
No. If holding feels uncomfortable, skip the holds and simply breathe slowly with a slightly longer out-breath.
Can I do these breathing exercises at work or in public?
Yes. Both can be done quietly with your eyes open. Breathe through the nose on the exhale if breathing out through the mouth feels too noticeable.
Sources
- NHS — Breathing exercises for stress
- Balban et al. (2023), Cell Reports Medicine — brief structured respiration practices
- Zaccaro et al. (2018), Frontiers in Human Neuroscience — systematic review of slow breathing
We link to the original sources we used. Their mention does not mean they endorse Back to Here.
Back to Here offers general relaxation and self-help information. It does not diagnose or treat any condition. If you are in crisis or think you may be unwell, contact emergency services or a health professional.