Box breathing
before bed.

Updated October 3, 2026 · General information, not medical advice.

How to do box breathing

1. Get comfortable. Sit or lie down somewhere quiet. Relax your shoulders.
2. Inhale slowly through your nose for a count of 4.
3. Hold gently for 4.
4. Exhale slowly for 4.
5. Hold again for 4.
6. Repeat for a few minutes.

If 4 counts feels too long, use 3. If it feels easy, some people use 5. The point is that all four sides stay equal and the pace is slow and comfortable — never strained.

Fitting it into a wind-down

Many people pair box breathing with other evening habits: dimming the lights, putting the phone on the nightstand, and doing a few minutes of slow breathing in bed. Doing it at the same time each night makes it easier to remember.

Other calm-down patterns

• Long exhale: inhale for 4, exhale for 8.
• Sigh: two inhales through the nose, then one long exhale.

Box breathing in PBros

The PBros Breath tab includes guided Box, Long exhale and Sigh modes with audio cues, so you can close your eyes and follow along instead of counting. Sessions can be saved to Apple Health, and a one-tap wind-down plan pairs a sauna round and rest with breathing at the end. It’s all part of the same one-time $4.99 app.

Get guided box breathing in PBrosOne-time $4.99 · No subscription · No ads · No account

FAQ

What is 4-4-4-4 breathing?

Another name for box breathing: inhale for 4, hold for 4, exhale for 4, hold for 4, then repeat.

How long should I do box breathing before bed?

Many people do a few minutes, often around 5. Stop any time it doesn’t feel comfortable.

Does PBros have a box breathing timer?

Yes. The Breath tab has a guided Box mode with audio cues, plus Long exhale and Sigh modes.

Is PBros a subscription?

No. PBros is a one-time $4.99 purchase with no ads and no account.

Related guides

PBros is a timer and reminder app. It doesn’t diagnose, treat or give medical advice. For adults 18+.