Box Breathing
A simple 4-4-4-4 breathing pattern used by Navy SEALs to stay calm under pressure. Four seconds in, hold, out, hold.
Box breathing, also called square breathing, is one of the simplest and most studied breathing techniques for stress reduction. Research by Zaccaro et al. (2018) found that slow, controlled breathing activates the parasympathetic nervous system, lowering heart rate and cortisol levels.
How to do it
- Breathe IN through your nose for 4 seconds
- HOLD your breath for 4 seconds
- Breathe OUT slowly through your mouth for 4 seconds
- HOLD again for 4 seconds
- Repeat for 4 cycles
If four seconds feels uncomfortable, start with three. The consistency of the pattern matters more than the exact duration.
Try it now
Box Breathing
4 cycles · ~2 min
When to use it
- Before a stressful meeting or conversation
- When you notice your heart racing or shallow breathing
- During a panic or anxiety episode
- Before sleep to calm a racing mind
- Any time you need to reset your nervous system
These exercises are for general wellbeing and self-care. They are not a substitute for professional mental health treatment. If you are in crisis or need clinical support, please reach out to a qualified professional.