What is Box Breathing?

Box breathing, also known as square breathing or four-square breathing, is a powerful stress management technique that involves breathing in a specific pattern. The technique gets its name from the visualization of a box or square, where each side represents one phase of the breathing cycle: inhale, hold, exhale, and hold again—each for an equal count of four seconds.

History & Origins

Box breathing has roots in ancient pranayama practices from yoga, which have been used for thousands of years to control breath and calm the mind. In modern times, the technique gained prominence through its adoption by the U.S. Navy SEALs, who use it to stay calm and focused in high-stress situations. Former Navy SEAL commander Mark Divine popularized the technique in his training programs, demonstrating its effectiveness for managing stress and improving performance under pressure.

Benefits

• Reduces Stress & Anxiety: Activates the parasympathetic nervous system, promoting relaxation and reducing cortisol levels.
• Improves Focus & Concentration: Helps clear the mind and enhance mental clarity by regulating oxygen flow to the brain.
• Enhances Emotional Regulation: Provides a practical tool for managing difficult emotions and maintaining composure.
• Lowers Blood Pressure: Regular practice can help reduce blood pressure and improve cardiovascular health.
• Better Sleep Quality: Practicing before bed can calm racing thoughts and prepare the body for restful sleep.
• Increases Lung Capacity: Strengthens respiratory muscles and improves overall breathing efficiency.
• Accessible Anywhere: Requires no equipment and can be practiced anytime, anywhere you need to find calm.