Box Breathing

Box Breathing, also known as Square Breathing or 4-4-4-4 Breathing, is a simple and highly structured breathwork technique that follows four equal parts—inhale, hold, exhale, hold—each lasting 4 seconds. It creates a mental “box” of breath that can restore a sense of calm and control in moments of stress or overwhelm.

Once practiced primarily by Navy SEALs and elite athletes to stay calm under pressure, it’s now embraced across mindfulness, therapy, and performance coaching.

Repeat the cycle for several rounds (2–5 minutes to start)

The equal timing creates a steady, grounding rhythm that’s easy to remember and practice anytime.

• Promotes nervous system balance (sympathetic and parasympathetic)
• Increases mental clarity and present-moment awareness
• Reduces stress and reactivity
• Encourages emotional regulation and focus
• Helps train breath control and pacing

Box Breathing is especially useful in situations that require calm alertness—when you need to settle without losing energy.

Sit upright or stand comfortably, with your spine straight and shoulders relaxed. Close your eyes or soften your gaze. Keep your breath smooth and even.

• Before high-stakes events (presentations, interviews, performances)
• During stressful or emotionally intense situations
• As a focus primer before meditation or work
• In transition moments (e.g., between tasks or meetings)
• At the start or end of the day for nervous system balance

The rhythm of Box Breathing can also be visualized—some people imagine tracing a square with their finger or eyes, syncing each side of the square with a phase of the breath.

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