Box Breathing Recovery Reset
box breathing cool-down
2 gentle rounds
4 comfortable Box Breathing cycles
5 slow nasal breaths
Keep every position pain-free
Warm-Up & Mobility
Box Breathing — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Box breathing uses four equal phases—inhaling, holding, exhaling, and holding—to bring attention back to a slow rhythm after training. Four seconds per phase is common, but a shorter count is better if breath holds feel uncomfortable. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
Box breathing uses four equal phases—inhaling, holding, exhaling, and holding—to bring attention back to a slow rhythm after training. Use Box Breathing after training with slow breathing and mild tension only; it should settle the session, not become another workout.
Curated demonstration
Watch Box Breathing Technique
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Learn Breathing Technique Box Breathing: Practice Breathwork for Focus and Anxiety with Dora Kamau
Headspace · reviewed 2026-08-06
Muscles Worked
DiaphragmRespiratory system
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Using Box Breathing as a calm post-training transition that gently addresses diaphragm and respiratory system while breathing and heart rate return toward baseline. |
|---|---|
| Avoid if | Avoid or scale Box Breathing if sharp pain, tingling or numbness appears. Correct this common fault before adding volume: taking an oversized inhale that creates tension. |
| Scaling | Skip the holds and use a longer, relaxed exhale. |
How to Do the Box Breathing
1
Sit or lie in a comfortable position.
2
Inhale gently through the nose for four counts.
3
Hold for four, exhale for four, then hold empty for four.
4
Repeat without straining; shorten every phase if needed.
Common Mistakes
✕
Taking an oversized inhale that creates tension.
✕
Forcing a four-second hold despite dizziness or air hunger.
Coaching Tips
✓
Keep the breath quiet and the shoulders relaxed.
✓
Use a three-count box if four feels demanding.
Scaling Options
Easier / Beginner
Skip the holds and use a longer, relaxed exhale.
Harder / Advanced
Extend all four phases equally while remaining completely comfortable.
Cool-Down Examples
Use Box Breathing to Finish the Session
Build a similar session
Post-WOD Box Breathing Flow
post-workout box breathing
4-minute downshift
60 sec easy walk or march
4 comfortable Box Breathing cycles
Finish when breathing feels calm
Frequently Asked Questions
How should Box Breathing feel?
Box Breathing should create mild, steady tension while you can still breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
Plan the Whole Session
Build a Session Around Box Breathing
Use the generator to create a complete workout with an appropriate cool-down, main training block, and recovery work for your level and equipment.
Useful next steps
Related Exercises
Ready to use Box Breathing?
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