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 breath to a normal rhythm after a stressful experience. It's used by the US Navy SEALs, athletes, and medical professionals.

It's a popular box breathing technique precisely because it's so easy to learn — the box breathing exercise needs nothing but a few quiet minutes and works almost anywhere. Many people also turn to box breathing for anxiety: the even, predictable rhythm gives a racing mind something steady to follow, which can gently take the edge off a tense moment.

• 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.

Related techniques

Box breathing pairs naturally with other slow-paced practices on RelaxQuickly:

• Diaphragmatic breathing — the foundation skill underneath box breathing. If you find your chest moving more than your belly during a box round, spend a few sessions on that first.
• 4-7-8 breathing — same family of techniques, but with a longer exhale. Useful for falling asleep or coming down from acute anxiety.
• Vagus nerve exercises — breath-free methods (humming, gargling, cold water on the face, neck self-massage) that target the same parasympathetic system box breathing engages.
• Alternate nostril breathing (Nadi Shodhana) — a balancing yogic breath that pairs well with box breathing for focus and pre-meditation, alternating the inhale and exhale between nostrils.