Box Breathing
A structured-breathing technique to quickly reduce stress using timed inhalation, holds, and exhalation.
Why it works
Structured breathing rapidly regulates your autonomic nervous system, and is particularly effective during high-pressure situations or when experiencing acute stress. Because it significantly reduces cortisol levels and quickly improves heart rate variability, it's used by Navy SEALs, first responders, and high-performance athletes to maintain composure under pressure.
How to practice
- Find a comfortable seated position.
- 1. Inhale slowly through your nose for a count of 4, filling your lungs completely. 2. Hold this breath for 4 counts, keeping your chest expanded 3. Exhale steadily through your mouth for 4 counts, emptying your lungs fully. 4. Hold the empty breath for 4 counts.
- Visualize tracing a square with each phase of your breath. Continue for 5 complete cycles.
Good to know
If it feels challenging to hold your breath for a count of 4, start with shorter counts (2-3). Practice daily in calm states to build muscle memory for high-stress moments.
The research
Effects of voluntary slow breathing on heart rate and heart rate variabilityLaborde et al.Get the full library
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