Box Breathing Benefits & Techniques

What Is Box Breathing?

If you're like me, your mind is always going a million miles an hour. You're thinking about what you need to do next, what you should have done yesterday and all the things that could go wrong in between. It's exhausting! And it's no wonder that we're all a little on edge these days. But there is a way to calm your mind and body: box breathing.

Box breathing also called square breathing or four-square breathing is a relaxation technique that can be used to reduce anxiety and stress, improve sleep, and increase focus and concentration. The basic idea is simple: you breathe in for four counts, hold your breath for four counts, breathe out for four counts, and then hold your breath again for four counts. Repeat this cycle for as long as you like—I usually do it for 5-10 minutes.

Why Does It Work?

The key to box breathing's efficacy lies in its simplicity. The act of breathing slowly and deeply forces your body to relax, which in turn calms your mind. And because the cycle takes just a few minutes to complete, it's easy to fit into even the busiest of schedules.

The way we breathe affects how we think AND feel, if we breathe fast and hard we will feel more energy, and awakeness, if we do the opposite, breathing slow and gently, we will calm down our mind and body, sending a signal back to our brains "everything is ok, we are safe, we can relax".

Try Box Breathing Right Now!

 "If it works for Navy Seals calm down, it can probably help you too" - Dr. Gregg Wells - Breathcast #51 - Listen here

The History of Box Breathing

While the exact origins of box breathing are unknown, the earliest recorded instance of the practice comes from English naturalist John Ray's 1666 work The Wisdom of God Manifested in the Works of Creation. In it, Ray wrote about observing animals engaging in what he called "voltige," or periodic deep breaths designed to prevent excessive moisture build-up in their lungs. While Ray didn't specifically use the term "box breathing," his description closely matches the modern definition of the practice.

In more recent times, box breathing has been adopted by various military and law enforcement organizations as a way to help personnel manage stress and control their heart rates during dangerous situations. Navy SEALs, for instance, are taught to use box breathing as a way to steady themselves during combat and sharpshooting. Similarly, police officers have been known to use box breathing techniques to stay calm while responding to high-pressure situations. 

The Science of Box Breathing

Slowing down your breathing rate has been shown to lower blood pressure, heart rate, and stress levels. It does this by activating the parasympathetic nervous system- aka the "rest and digest" response. This is the opposite of the sympathetic nervous system which is responsible for the "fight or flight" response. In other words, when you're in a stressful situation and your heart starts racing, that's your sympathetic nervous system at work. When you're relaxing and focusing on your breath, that's your parasympathetic nervous system at work.

A 2020 study found that practicing mindfulness meditation (which includes controlled breathing) can actually lead to changes in gray matter density in brain regions associated with learning, memory formation, empathy, and self-awareness. That's pretty amazing stuff!

How to Box Breathe

The beauty of box breathing is that anyone can do it, anywhere, at any time. All you need is yourself and a few minutes to spare. Here's how it works:

1) Sit or lie down in a comfortable position. You can close your eyes if you like but it's not necessary.
2) Slowly inhale through your nose for a count of four.
3) Hold your breath for a count of four.
4) Slowly exhale through your nose for a count of four .
5) Hold your breath for a count of four .
6) Repeat steps 2-5 for a total of four breaths .

Conclusion Box Breathing Good or Bad?:

If you're looking for a way to calm your mind and body, look no further than box breathing. This simple relaxation technique can be done anywhere, anytime—no fancy equipment or training required! So next time you're feeling stressed or anxious, give box breathing a try—it just might be the key to Chillaxing.

About the Author Mike Maher, 1:1 Breath Coach

Mike Maher is a breath coach, trainer, speaker, and podcaster, he has trained with many of the world’s leading breathwork innovators; from Wim Hof and James Nestor to Patrick McKeown. Each of them has taught him a different approach to breathing that he loves to share with his students.  Mike shares his inventive approach to breathwork with more than 140,000 subscribers – making breathwork techniques easy and accessible with guided practices, music, animations, quick explainers, and deep-dive interviews.

Connect and Work with Mike, learn more here