TLC for Kids Knowledge Hub
Box Breathing is one of the simplest and most widely used breathing techniques in the world. By following a slow, steady breathing pattern, it can help reduce feelings of stress, settle racing…
Box Breathing
Box Breathing is one of the simplest and most widely used breathing techniques in the world. By following a slow, steady breathing pattern, it can help reduce feelings of stress, settle racing thoughts and improve focus in just a few minutes.
Tap 2 Distract includes a free guided Box Breathing activity that is ready to use instantly. There are no logins, subscriptions or advertisements, simply press Play and follow the moving guide.
Box Breathing is a four-step breathing pattern.
This is what we have created within the Tap 2 Distract App to help simplify the process.
Repeat this cycle for one to five minutes, or simply follow the guided animation in Tap 2 Distract.
Each step takes the same amount of time, creating the shape of a square or “box”. Rather than counting in your head, simply follow the moving guide on your screen.
Because it is so easy to remember, Box Breathing has become one of the most commonly recommended breathing techniques across healthcare, emergency services, education and workplaces.
Box Breathing may be useful whenever you need a moment to slow down and regain focus.
Examples include:
One of the reasons Box Breathing has become so popular is because it can be used almost anywhere.
Research has shown that slow, controlled breathing may help:
Breathing exercises are widely recognised as a complementary wellbeing strategy and are used alongside many other supportive approaches in healthcare and everyday life.
Many websites explain Box Breathing. Many videos demonstrate Box Breathing.
Tap 2 Distract lets you use Box Breathing immediately.
There is nothing to install after downloading the app, no accounts to create, no advertisements and no subscriptions.
Simply tap Play and begin.
Because the activity works offline after downloading, it is available almost anywhere, whether you’re sitting in a hospital waiting room, boarding a plane, travelling to work or simply taking a quiet moment during the day.
Every person is different, and there is no single breathing technique that works best for everyone. While this page focuses on one approach, there are many breathing exercises that may help create calm, improve focus and support emotional wellbeing.
Visit our Breathing Techniques Knowledge Hub to learn more about different breathing methods, where they are commonly used and what current research suggests about slow, controlled breathing.
You may also be interested in:
Start with a few comfortable cycles. Many people practise for one to five minutes, but there is no need to force a set duration. Stop and return to normal breathing if you feel uncomfortable or light-headed.
It can be suitable for children who are comfortable following the four steps, particularly with calm adult guidance. The counts can be shortened and should never feel forced.
Yes. Box Breathing may be used as a calming support before a procedure, while waiting or alongside positive distraction. Follow any instructions provided by the healthcare team.
No. Box Breathing can be followed visually and does not require headphones.
Yes. The Tap 2 Distract activity works offline after the app has been downloaded to the device.
Other approaches include Figure 8 Breathing, Guided Breathing, diaphragmatic or belly breathing, pursed-lip breathing and structured rhythms such as 4-7-8 breathing. Choose a technique that feels comfortable and appropriate for you.
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