Box breathing on iPhone: how to practise it
Last updated 2 June 2026
Box breathing is four equal counts: inhale for 4, hold for 4, exhale for 4, hold for 4, like tracing the sides of a box. It steadies the mind before something stressful, which is why it is used by people who need to stay calm under pressure. On iPhone, Sunholm paces it, fully offline and free to start.
How to do box breathing
- Inhale slowly through the nose for a count of 4.
- Hold for 4.
- Exhale through the mouth for 4.
- Hold for 4, then begin again.
Keep all four counts equal and the breath unforced. Four or five rounds is enough to feel steadier.
Why pace it with an app
Holding four equal counts while staying relaxed is harder than it sounds. Sunholm traces the box for you with a calm visual, runs entirely on your iPhone so it works offline, and does no tracking. It is free to start, with optional in-app purchases, and box breathing sits among nine techniques.
How it compares
| What helps | Sunholm | Plain timer |
|---|---|---|
| Paces the equal 4-4-4-4 counts | Yes | No |
| Calm visual to follow | Yes | No |
| Works offline | Yes | Varies |
| No tracking | Yes | Varies |
| Other techniques included | Eight more | No |
Frequently asked questions
What is box breathing?
A pattern of four equal counts: inhale 4, hold 4, exhale 4, hold 4. The even rhythm steadies the mind, which is why it is used to stay calm under pressure.
What is box breathing good for?
Steadying yourself before something stressful, and bringing focus back. It is grounding rather than energizing.
Is there a free box breathing app for iPhone?
Yes. Sunholm is free to start, paces box breathing and eight other techniques, runs fully offline, and does no tracking.
Is Sunholm free?
Sunholm is free to download with optional in-app purchases, and you can start right away. There are no third-party ads or trackers. Free users do see an occasional full-screen prompt about the premium upgrade after a session; upgrading removes it.
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Sunholm offers general wellbeing and relaxation guidance, not medical advice or treatment for any condition. If a symptom is persistent, speak with a clinician.