Box breathing is inhale, hold, exhale, and hold for equal counts, often four seconds each.
The four sides of the box are the same length. In 📝Breathwork it is a simple cadence for settling or for staying steady under load. The counts are a starting dose, not a military requirement and not a medical protocol. If four seconds is too long, the box shrinks. Holds are never forced.
Clients feel a square they can keep. Dizziness, panic, chest pain, or tingling is a stop — smaller counts or drop the holds. This is not a hyperventilation drill.