Box Breathing

Box Breathing, also known as Square Breathing or 4-4-4-4 Breathing, is a simple and highly structured breathwork technique that follows four equal parts—inhale, hold, exhale, hold—each lasting 4 seconds. It creates a mental “box” of breath that can restore a sense of calm and control in moments of stress or overwhelm.

Originally used by Navy SEALs and athletes to maintain composure under pressure, it’s now widely adopted in mindfulness, therapy, and performance coaching.

	Time
Inhale	4 s
Hold	4 s
Exhale	4 s
Hold	4 s

Repeat the cycle for several rounds (2–5 minutes to start)

The equal timing creates a steady, grounding rhythm that’s easy to remember and practice anytime.

• Promotes nervous system balance (sympathetic and parasympathetic)
• Increases mental clarity and present-moment awareness
• Reduces stress and reactivity
• Encourages emotional regulation and focus
• Helps train breath control and pacing

Box Breathing is especially useful in situations that require calm alertness—when you need to settle without losing energy.

Sit upright or stand comfortably, with your spine straight and shoulders relaxed.

Close your eyes or soften your gaze.

Keep your breath smooth and even. If 4 seconds feels too long, reduce it to 3 or even 2 seconds until you build comfort.

• Before high-stakes events (presentations, interviews, performances)
• During stressful or emotionally intense situations
• As a focus primer before meditation or work
• In transition moments (e.g., between tasks or meetings)
• At the start or end of the day for nervous system balance

The rhythm of Box Breathing can also be visualized—some people imagine tracing a square with their finger or eyes, syncing each side of the square with a phase of the breath.