Breathe

How it works

You breathe in four steps of equal length. Then you start again. This is also called box breathing. Inside the square it says what you do and how many seconds the step still lasts. Next to each side, the step is also written in words.

1. Press Start. The dot moves along the edge of the square. Each side is one step.
2. Breathe in while the dot moves up the left side. The area inside the square rises with it.
3. Hold your breath while the dot moves across the top.
4. Breathe out while the dot moves down the right side. The area sinks with it.
5. Hold your breath along the bottom. Then it starts again.

When and for how long

You do the exercise on your own, at a moment when you can sit or stand still for a while. For example before an appointment you are dreading, or in the evening when your head is full. You do not need anything for it and there is no sound.

The exercise does not stop by itself: the dot keeps going round until you stop. Pause stops everything, Continue carries on where you were. Tapping the square does the same. Nothing is counted or recorded, so nothing is kept afterwards.

Good to know

• Each step lasts 4 seconds. Under Settings you use − and + to make a step shorter or longer, from 1 to 10 seconds. You can do that for each step. If holding for 4 seconds is too long, make only the holding shorter, or start with all steps at 3 seconds.
• Is ‘reduce motion’ turned on on your device? Then nothing moves. You see which step it is and how many seconds are left, and the side for that step is thicker.
• Is the square not working? Then count yourself: 4 counts in, 4 counts hold, 4 counts out, 4 counts hold.
• Do you feel dizzy or short of breath? Then stop and carry on breathing at your own pace.