What is box breathing?

Box breathing is a breathing pattern with four equal steps: breathe in for 4 counts, hold for 4, breathe out for 4, and hold for 4.

How long does box breathing take?

Four rounds of box breathing take about one minute.

How to do box breathing before a game

Gino is made to help you focus, move, and rest. It isn't medical advice. See health and safety.

Box breathing is a simple pattern of four equal steps: breathe in, hold, breathe out, hold. Athletes, performers, and others use it to steady their nerves before high-pressure moments.

The four steps

Breathe in through your nose for a count of 4.
Hold for a count of 4.
Breathe out slowly for a count of 4.
Hold for a count of 4, then start again.

Picture tracing the four sides of a square, one side per step. Four rounds take about a minute.

When to use it

In the locker room or on the bench before the game starts.
Before a free throw, penalty shot, faceoff, or serve.
After a mistake, to reset before the next play.

Tips

Breathe at a comfortable pace. If 4 counts feels long, start with 3.
Stop if you feel lightheaded and breathe normally.
Practice it at calm times so it comes naturally under pressure.

Try it with a guide

In Gino's Game day room, tap "1-minute breathing reset." A dot travels around a square while the music swells and softens with each step.

Try box breathing in Game day