Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
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 is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
DiaphragmRespiratory system
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep box breathing mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| 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.
Related WODs
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Box Breathing feel?
You should feel mild, steady tension and be able to breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
Build It Into a Workout
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