Navy SEALs use this breathing technique before operations.

If it works for them before combat, it’ll work for you before a meeting.

What Is Box Breathing?

Box breathing (also called four-square breathing) is a controlled breathing pattern.

The pattern:

  1. Inhale for 4 seconds
  2. Hold for 4 seconds
  3. Exhale for 4 seconds
  4. Hold for 4 seconds
  5. Repeat

That’s it. Simple but powerful.

Why It’s Called Box Breathing

The four equal parts form a square:

    Inhale (4s)
    ──────────►
    │         │
Hold│         │Hold
(4s)│         │(4s)
    │         │
    ◄──────────
    Exhale (4s)

Visual learners often find this helpful.

Why It Works

1. Activates parasympathetic nervous system

The breath holds stimulate the vagus nerve.

This triggers your “rest and digest” response, counteracting “fight or flight.”

2. Increases CO2 tolerance

The holds create mild CO2 buildup.

This has a natural calming effect.

3. Forces focus

Counting and timing requires attention.

Your mind can’t race if it’s focused on counting.

4. Breaks stress patterns

When stressed, breathing becomes shallow and fast.

Box breathing interrupts this pattern.

How to Do Box Breathing (Step by Step)

Setup:

  1. Sit comfortably, spine straight
  2. Relax your shoulders
  3. Close eyes (optional but helps)
  4. Breathe out completely to start fresh

The practice:

Inhale (4 seconds)

  • Breathe in through nose
  • Fill lungs completely
  • Count: 1… 2… 3… 4…

Hold (4 seconds)

  • Keep air in
  • Don’t tense up
  • Count: 1… 2… 3… 4…

Exhale (4 seconds)

  • Breathe out through mouth (or nose)
  • Empty lungs completely
  • Count: 1… 2… 3… 4…

Hold (4 seconds)

  • Lungs empty
  • Stay relaxed
  • Count: 1… 2… 3… 4…

Repeat for 4-8 cycles.

When to Use Box Breathing

Acute stress

  • Before a presentation
  • During an argument
  • When you feel panic rising
  • After receiving bad news

Daily practice

  • Morning routine
  • Before bed
  • Meditation warm-up

Performance situations

  • Before athletic competition
  • Pre-exam
  • Important meetings
  • Job interviews

Anytime you notice stress

The more you practice, the faster it works.

How Long to Practice

Minimum effective dose:

4 cycles (about 1 minute)

Standard practice:

4-8 cycles (2-4 minutes)

Deep relaxation:

10-20 cycles (5-10 minutes)

Variations

Beginner (3-3-3-3)

If 4 seconds is too long:

  • Inhale 3 seconds
  • Hold 3 seconds
  • Exhale 3 seconds
  • Hold 3 seconds

Advanced (5-5-5-5 or 6-6-6-6)

As you practice, you can extend:

  • Longer holds = deeper relaxation
  • Don’t strain — it should feel natural

Extended exhale variation

For deeper relaxation:

  • Inhale 4 seconds
  • Hold 4 seconds
  • Exhale 6 seconds
  • Hold 4 seconds

Longer exhale = stronger parasympathetic activation.

Common Mistakes

1. Rushing

The counts should be slow, even seconds.

Most people rush when stressed. Slow down.

2. Shallow breathing

Fill your lungs completely. Use your diaphragm.

Belly should expand, not just chest.

3. Tensing during holds

Holding breath ≠ tensing body.

Stay relaxed during holds.

4. Giving up too early

First 2-3 cycles might not feel different.

The shift happens around cycle 4-6.

5. Only using when desperate

Practice when calm so it’s automatic when you’re not.

Box Breathing vs Other Techniques

Box Breathing vs 4-7-8

  • Box: Equal parts, good for any stress
  • 4-7-8: Longer exhale, better for sleep

Box Breathing vs Physiological Sigh

  • Box: Takes 1-4 minutes, deeper relaxation
  • Physiological sigh: Takes 30 seconds, faster relief

Box Breathing vs Diaphragmatic Breathing

  • Box: Structured, good for acute stress
  • Diaphragmatic: Continuous, good for chronic stress

Using an App

Apps help with:

  • Visual guides (following a box/circle)
  • Audio cues (so you don’t count)
  • Timing accuracy
  • Progress tracking

BreathingExercises has a dedicated box breathing mode with visual guide.

The Navy SEAL Connection

Mark Divine, former Navy SEAL commander, popularized box breathing for stress resilience.

SEALs use it:

  • Before missions
  • During high-stress operations
  • For recovery

If it works in combat, your work deadline is manageable.

Building a Practice

Week 1:

2 minutes box breathing after waking.

Week 2:

Add 2 minutes before a stressful situation (meeting, call, etc.).

Week 3+:

Practice whenever you notice stress.

Eventually, you won’t need to count. It becomes automatic.

FAQ

How fast does box breathing work? Most people feel calmer within 4-6 cycles (1-2 minutes).

Can I do box breathing lying down? Yes, but you might fall asleep. Sitting is better for alertness.

What if I can’t hold my breath that long? Start with 3 seconds. Build up.

Is box breathing the same as meditation? Related but different. Meditation is broader. Box breathing is a specific technique.

Can I do this during a meeting? Yes, discretely. Just breathe slowly under the table — no one will notice.

How often should I practice? Daily practice builds skill. Then use as needed.

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— Dolce