Box Breathing

What is Box Breathing?

Box breathing (also called square breathing or 4-4-4-4 breathing) is a powerful, simple relaxation technique that can help return your breathing to a normal rhythm after a stressful experience. It's used by the US Navy SEALs, athletes, and medical professionals.

• 1
  Inhale slowly through your nose for 4 seconds, filling your lungs completely.
• 2
  Hold your breath for 4 seconds. Try to avoid inhaling or exhaling.
• 3
  Exhale slowly through your mouth for 4 seconds, releasing all the air.
• 4
  Hold again for 4 seconds before the next breath.

Complete 4 cycles for best results. You should start to feel calmer within the first few cycles.