Box breathing: how to do it and why it matters
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Box breathing or square breathing is a simple technique and powerful tool in managing stress and anxiety. Learn the benefits, how to practice, and our top tips.
Breathing is something we do naturally, often without much thought. But what if changing the way we breathe could unlock a host of benefits for body and mind? That’s where box breathing comes in.
What is box breathing?
Box breathing is a simple breathing technique that brings profound benefits. In fact, even the US Navy SEALs, some of the world's toughest soldiers, use it in high-stress situations. Also known as "square breathing" or "four-square breathing," this controlled breathing practice is based on pranayama, an Ayurvedic form of breathwork that originated in India. Box breathing is known for improving physiological responses, helping to calm the mind, and bringing focus.
The benefits of box breathing
Box breathing is designed to give a rhythmic, even pattern to breathing. It’s been linked to numerous health benefits including:
Stress reduction and anxiety management: When everything feels overwhelming, box breathing can act as an anchor. Focusing on your breath and rhythm gives your brain a break from the chaos, reducing feelings of anxiety and stress.
Improved focus and concentration: Concentrating your thoughts on your breath moves your attention away from distractions, training your mind to concentrate. Consistent practice can improve your ability to focus on everyday tasks.
Lowered heart rate and blood pressure: Chronic stress can cause problems with your heart health. Box breathing can help regulate and lower your heart rate, reducing blood pressure.
Enhanced relaxation and sleep quality: Struggling with insomnia? Box breathing can help calm your mind and body, preparing you for a restful sleep.
Emotional balance: Through regular practice, box breathing offers a grounding effect for your emotions. This means your reactions are likely to become more measured, promoting balance and emotional wellbeing.
Box breathing isn't just about taking in oxygen and releasing carbon dioxide. It's a simple mindfulness technique that can help to calm you mentally whilst also supporting your physical health.
💙 Feeling pulled away from the present moment? Check out Counting the Breath.
How to practice box breathing
Box breathing is as simple and accessible as it is powerful. Whether at home, the office, or taking the train to work, this technique can help you to feel more relaxed and grounded during stressful situations.
1. Find a quiet space: Choose a spot where you can sit or lie comfortably in a relatively quiet environment.
2. Close your eyes: It’s not essential, but closing your eyes can help you focus on yourself.
3. Inhale for four seconds: Breathe in deeply, feeling your lungs fill up, counting to four slowly. Imagine you're drawing energy into your body.
4. Hold that breath: Hold that breath in for another four seconds. It might feel strange at first, but it’ll feel more natural with practice.
5. Exhale slowly: Exhale for four seconds, releasing the air steadily. Imagine all your stresses and worries leaving your body as you breathe.
6. Hold again: Hold for another four seconds. This pause signals to your body that another 'box' or cycle is about to begin.
Box breathing offers a predictable rhythm in a world that's often unpredictable. It gives a beat that your mind and body can move to, bringing you harmony and peace.
Start practicing for a few minutes, gradually increasing as you become more comfortable. A four-second count isn’t set in stone—if you prefer, try three or five seconds. The key is to keep each segment equal. Calm’s Breathe Bubble is an excellent tool to guide your breathing rhythm, especially if you're new to box breathing.
7 top tips for mastering box breathing
If you want to try incorporating box breathing into your day to day life it’s important to practice the technique before a high-stress situation arises. That way when you’re under stress or experiencing anxiety, your body knows what to do.
1. Incorporate box breathing into your daily routines
It's the first thing you do in the morning to set the tone for the day or a handy tool during that mid-afternoon slump. Making box breathing a regular habit gives you pockets of peace throughout the day.
2. Use guided meditation for assistance
Guided meditation sessions can be immensely beneficial, especially when starting out.
💙 If you’re feeling stressed or overwhelmed try Reset with the Breath. A simple breathing exercise to help you calm down your nervous system.
3. Maintain an upright posture
An upright posture allows for better lung expansion, ensuring you benefit from every inhalation. So whether you're sitting or standing, imagine a string pulling you gently upwards.
4. Experiment with different speeds
Because everyone can count at different speeds, it’s important to find a speed that works for you. You might experiment by counting to four at a medium pace and feeling if that suits your breath. What you don’t want to do is count so slowly that you feel lightheaded or dizzy. Find a rhythm that feels comfortable and beneficial for you.
5. Stay consistent
Like any new skill or habit, consistency is key. Even on days when you feel good, continue to make space for a few minutes of box breathing—the more you practice, the more the benefits increase, and the easier it becomes to rely on this technique during stressful moments.
6. Use visual aids
You might find a visual cue makes box breathing easier. This could be drawing a square on paper as you breathe, using your fingers to trace the shape, or visualizing it in your mind. Picture the flow of your breath moving around the square to help you focus.
7. Stick with it
There might be days when box breathing feels a bit monotonous and that's okay. The more your practice it the more prepared you’ll be to use it when you need to restore feelings of calm.
💙 Breathing can be your greatest tool during times of stress. For another simple stress-relieving breath practice, try Breathe into Relaxation with Jay Shetty.
Box breathing is about reclaiming a moment, grounding yourself, and relieving stress. By understanding and integrating box breathing into your routine, you take a proactive step towards better mental and physical wellbeing. Explore our Breathing Exercises guide for insights that can deepen your understanding.
Box breathing FAQs
Why do Navy SEALs use box breathing?
When in high-stress situations, it's crucial to remain calm and think clearly. Navy SEALs use box breathing as a quick way to get the nervous system under control. The technique helps them stay focused and precise during critical operations. It's like a secret weapon we all can use!
Is box breathing genuinely good for wellbeing?
Box breathing is proven to help reduce stress, enhance focus, and improve overall wellbeing. Medical professionals, athletes, and even corporate leaders swear by it. When done correctly, box breathing can help manage anxiety and enhance mental clarity.
Is box breathing good for anxiety?
Box breathing can counteract the rapid, shallow breathing that often accompanies anxiety. It promotes slower, deeper breaths, signaling our brain that it's time to relax. By taking control of your breath, you're helping your nervous system shift from a stressed "fight or flight" mode to a relaxed state. With consistent practice, you'll likely find it easier to manage those anxious feelings and regain a sense of calm.
How long should I square breath for?
A good rule of thumb is to start with just a few minutes, especially if you're new to box breathing. As you get more familiar, you can extend your sessions. Some people find a 5-minute session incredibly rejuvenating, while others prefer 10-15 minutes. The key is to pay attention to how you feel–if you feel lightheaded or uncomfortable, take a break. Remember, it's not about the duration but the quality and consistency of your practice.
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