Box Breathing
Box breathing is a four-step technique where you inhale, hold, exhale, and hold again for equal counts, forming a "box" pattern that may help reduce stress and sharpen focus.
How to Do It
- 1Inhale slowly through your nose for 4 seconds.
- 2Hold your breath for 4 seconds.
- 3Exhale slowly through your mouth for 4 seconds.
- 4Hold your breath again for 4 seconds.
Timing
Recommended duration: 1–5 minutes
Cycle length: 16 seconds per cycle
Inhale 4s · Hold 4s · Exhale 4s · Hold 4s
Benefits
- ✓May help lower stress and calm the nervous system.
- ✓Some people find it improves focus and mental clarity.
- ✓Can be done anywhere, anytime — no equipment needed.
- ✓Used by Navy SEALs and first responders for composure under pressure.
When to Use
- •Before meetings, presentations, or calls.
- •When feeling overwhelmed or stressed.
- •As a daily mindfulness practice.
- •Before making important decisions.
Cautions
- ⚠This is not medical advice. Stop if you feel dizzy or lightheaded.
- ⚠If you have a respiratory condition, consult a healthcare professional first.
- ⚠Breath-holding may not be suitable for pregnant individuals — check with your doctor.
- ⚠If you experience anxiety or discomfort, return to normal breathing.
Frequently Asked Questions
How long should I do box breathing?
Most people find 1–5 minutes effective. Even a single 16-second cycle can help you reset. Start with 1 minute and extend as you get comfortable.
Is box breathing the same as square breathing?
Yes. Box breathing and square breathing are the same technique — four equal phases forming a "square" or "box" pattern.
Can I do box breathing while lying down?
Absolutely. Box breathing works sitting, standing, or lying down. Choose whatever position feels most comfortable.
How is box breathing different from 4-7-8 breathing?
Box breathing uses equal counts (4-4-4-4), while 4-7-8 uses unequal counts with a longer exhale. Box breathing focuses on balance; 4-7-8 emphasizes relaxation through extended exhalation.
Do Navy SEALs really use box breathing?
Yes. Former Navy SEAL commander Mark Divine has widely shared how box breathing is part of mental toughness training. It helps maintain calm under high-stress situations.
Related Techniques
4-7-8 Breathing
The 4-7-8 breathing technique is a pattern where you inhale for 4 counts, hold for 7, and exhale for 8, designed to activate the parasympathetic nervous system and promote relaxation.
Resonant Breathing
Resonant breathing (also called coherent breathing) is a technique where you breathe at a steady rate of about 5–6 breaths per minute, which may help optimize heart rate variability and promote a balanced, calm state.
Calm Down Now
When you need to calm down quickly, controlled breathing is one of the fastest evidence-based tools available — it can shift your nervous system from "fight or flight" to "rest and digest" in under a minute.
Breathing Exercises for Focus
Breathing exercises for focus use balanced, rhythmic patterns to calm mental chatter and increase alertness, creating a state of relaxed concentration.