Box vs Triangle vs Equal Breathing
Three even patterns — four sides, three sides, or two with no holds.
How they differ
Box breathing uses four equal phases — inhale, hold, exhale, hold — at four seconds each (16-second cycle, 3.75 breaths/min) with a square-orbit visual. Triangle breathing drops the second hold: inhale 4, hold 4, exhale 4 (12-second cycle, 5 breaths/min). Equal breathing has matching inhale and exhale with no holds: 4-4 (8-second cycle, 7.5 breaths/min). Each is a distinct sequence, not a keyword swap.
How to choose
- For equal sides and a square marker, start box breathing.
- For one hold and no second hold, start triangle breathing.
- For the simplest even rhythm with no holds, start equal breathing.
- Want a fixed 5-5 instead of 4-4? See coherent breathing — that comparison is on coherent vs resonance.
When people use them
People compare these when they want an even, structured pattern and need to choose how many holds to keep. These are timers, not treatment. For a long-exhale evening pattern, see 4-7-8 breathing.
Pattern data
- Box 4-4-4-4: cycle 16 seconds, 3.75 breaths per minute, two holds.
- Triangle 4-4-4: cycle 12 seconds, 5.00 breaths per minute, one hold.
- Equal 4-4: cycle 8 seconds, 7.50 breaths per minute, no holds.
Box Breathing
Pattern data
- INHALE
- 4 sec
- HOLD
- 4 sec
- EXHALE
- 4 sec
- HOLD
- 4 sec
- Cycle
- 16 sec
- Cycles / min
- ~3.75
- Session cycles
- ~18
Triangle Breathing
Pattern data
- INHALE
- 4 sec
- HOLD
- 4 sec
- EXHALE
- 4 sec
- Cycle
- 12 sec
- Cycles / min
- ~5.00
- Session cycles
- ~25
Equal Breathing
Pattern data
- INHALE
- 4 sec
- EXHALE
- 4 sec
- Cycle
- 8 sec
- Cycles / min
- ~7.50
- Session cycles
- ~37
FAQ
Which pattern has the most holds?
Box breathing has two holds (after inhale and after exhale). Triangle has one hold. Equal has none.
Which is fastest at 4-second phases?
Equal 4-4 is the fastest here — an 8-second cycle. Triangle is 12 seconds. Box is 16 seconds.
Is triangle the same as box without one hold?
At 4-4-4, yes — triangle is inhale, hold, exhale with no hold after the exhale. Box adds a fourth phase.
Is this medical advice?
No. breathinglab.app provides informational breathing tools and does not provide medical advice.
Stop and return to normal breathing if you feel dizzy, lightheaded or uncomfortable. Holds are optional.