Practical guides

Box breathing, 4-7-8 and coherent 5-5: how to do them

These are three guided breathing patterns, defined by how many seconds you spend on each phase. Box: inhale 4, hold 4, exhale 4, hold 4. 4-7-8 method: inhale 4, hold 7, exhale 8. Coherent 5-5: inhale 5, exhale 5.

Updated October 4, 2026 · by Kharonte Studio

The patterns compared

Pattern	Inhale	Hold	Exhale	Hold
Box 4-4-4-4	4 s	4 s	4 s	4 s
4-7-8	4 s	7 s	8 s	—
Coherent 5-5	5 s	—	5 s	—

Seconds for each phase of one cycle.

How to start

Sit comfortably with your back supported and your shoulders relaxed, somewhere you won't be disturbed.
Inhale through your nose naturally, without forcing it: if the counts feel uncomfortable, shorten them all in proportion.
Follow the rhythm for a few minutes. A few cycles are enough at first; build up gradually.
Return to normal breathing and notice how you feel before standing up.

Which to choose

Box: a regular rhythm that is easy to remember, good for starting.
4-7-8: a longer exhale than inhale, often used in the evening.
Coherent 5-5: a slow, continuous rhythm with no holds, good if pauses feel uncomfortable.

Precautions

This guide is informational and does not replace advice from a doctor or health professional. If you feel dizzy, tingly or uncomfortable, go back to normal breathing and stop. If you have significant respiratory, heart or anxiety conditions, talk to your doctor first. Do not use these techniques while driving or in situations that need your attention.

In Aegis you can follow these patterns with a visual guide shaped like a lotus flower that opens and closes with the rhythm.

Frequently asked questions

What is box breathing?

A pattern of four equal beats: inhale, hold, exhale, hold, usually 4 seconds each.

How long should a session last?

A few minutes are enough. Start with a few cycles and increase gradually.

Is it a medical treatment?

No. It is a guided breathing exercise for general wellbeing and does not replace care or medical advice.