Box Breathing

What is Box Breathing?

Box breathing (also called square breathing or 4-4-4-4 breathing) is a powerful, simple relaxation technique that can help return your breathing to a normal rhythm after a stressful experience. It's used by the US Navy SEALs, athletes, and medical professionals.

• 1
  Inhale slowly through your nose for 4 seconds, filling your lungs completely.
• 2
  Hold your breath for 4 seconds. Try to avoid inhaling or exhaling.
• 3
  Exhale slowly through your mouth for 4 seconds, releasing all the air.
• 4
  Hold again for 4 seconds before the next breath.

Complete 4 cycles for best results. You should start to feel calmer within the first few cycles.

Related techniques

Box breathing pairs naturally with other slow-breathing practices on RelaxQuickly:

• Diaphragmatic breathing — the foundation skill underneath box breathing. If you find your chest moving more than your belly during a box round, spend a few sessions on belly breathing first.
• 4-7-8 breathing — same family of techniques, but with a longer exhale. Useful for falling asleep or coming down from acute anxiety.
• Vagus nerve exercises — non-breathing methods (humming, gargling, cold water on the face, neck self-massage) that target the same parasympathetic system box breathing engages.