What is Box Breathing?
Box breathing, also known as square breathing, is a powerful stress management technique. It's called "box" breathing because each phase of the breath cycle is equal in length, forming a square pattern.
Benefits
- Reduces stress and anxiety
- Improves focus and concentration
- Helps regulate the nervous system
- Lowers blood pressure and heart rate
- Enhances sleep quality
- Used by Navy SEALs and athletes for performance
How to Practice
Follow the visual guide and text prompts:
- Inhale through your nose for 4 seconds
- Hold your breath for 4 seconds
- Exhale through your mouth for 4 seconds
- Hold your breath for 4 seconds
Repeat this cycle 4 times (or customize in settings). Find a comfortable seated position and focus on your breath throughout the exercise.