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Box Breathing

By Christopher Ross, Ed.S, LPC, ACS, CCTP

Box breathing, also known as square breathing, is a powerful technique used by Navy SEALs to maintain calm under pressure. This method involves inhaling for four counts, holding the breath for four counts, exhaling for four counts, and holding again for four counts. It works by distracting your mind with counting, allowing your nervous system to calm down and reducing stress. The steady flow of oxygen to your brain helps you think more clearly, improving focus and mental clarity.

When practicing box breathing, follow these simple steps:

Get Comfortable: Find a position that suits you—sit in a chair with your back supported and feet firmly on the floor, stand, or lie down with one hand on your chest and the other on your stomach. You can close your eyes for added focus, or keep them open if that feels more comfortable.
Breathe Normally: Take a minute to breathe naturally and observe the movement of your chest and stomach.
Check Your Breathing: Notice which area rises as you breathe. If your chest rises but your stomach doesn’t, you’re shallow breathing. If your stomach rises, you’re deep breathing, which promotes full-body relaxation.
Focus on Deep Breaths: Ensure that you’re taking deep, smooth breaths, allowing your stomach to rise with each inhale. If you’re lying down or seated, you’ll feel your back press against the surface as you breathe deeply.

5. Engage Your Core: If this is your first time practicing, gently push your stomach out while focusing on maintaining smooth, deep breaths. This helps activate the relaxation response in your body.

Practice this regularly to encourage deep breathing on a daily basis.

Four Steps to Master Box Breathing

Step 1: Breathe in, counting to four slowly. Feel the air enter your lungs.
Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
Step 3: Slowly exhale through your mouth for 4 seconds.
Step 4: Repeat steps 1 to 3 until you feel re-centered.

Repeat this exercise as many times as you can. Thirty seconds of deep breathing will help you feel more relaxed and in control.

Benefits of Box Breathing

Box breathing can be useful in many situations such as:

It can help you cope with panic and stress when feeling overwhelmed. Counting helps to take the focus from the panic-producing situation enabling you to handle and control your response.
Helps you to sleep when you are having insomnia.
Helps to control hyperventilation as you can instruct your lungs to breathe rhythmically.
Helps you refocus when you are having a busy or stressful day.
Eases panic and worry.
Keeps you calm while preparing for the day.
When making a big decision.
Lowers blood pressure and decreases Cortisol — a stress hormone — which can improve your mood.‌

Where to Practice Box Breathing

One benefit of box breathing is that you can practice it anywhere. You can practice it at work, at home, in public, or in a stressful situation. However, you don’t have to practice box breathing only when you are stressed. You can do it to calm your mind and body, allowing yourself to reset and stay fresh.

Tips for Box Breathing

If you’re new to box breathing, these tips can help you ease into the practice:

Start Small: If counting to four feels challenging, begin with 2 or 3 seconds per step to get comfortable. As you become more familiar with the technique, you can gradually add extra seconds.
Find Your Rhythm: Counting in your head can help you maintain a steady pace. Focus on a smooth, consistent rhythm to keep your mind engaged and your breathing calm.
Get Comfortable: Make sure you’re in a relaxed position, whether sitting, standing, or lying down. The more comfortable you are, the easier it is to focus on your breath and fully benefit from the practice.