Box Breathing (4‑4‑4‑4)
Also called Navy SEAL breathing. It’s a steady, square cadence: inhale 4 seconds, hold 4, exhale 4, hold 4.
How to do it
- Inhale through the nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale gently through the nose or mouth for 4 seconds.
- Hold for 4 seconds; repeat for 1–3 minutes.
Benefits (why it helps)
- Slows breathing and lowers arousal via the parasympathetic system.
- Promotes focus under pressure by giving a simple cadence.
- A reliable 60–120s reset you can do anywhere.
Not medical advice. If you feel dizzy, pause or stop.
FAQs
- How long should I practice?
- Start with 60 seconds. Extend to 2–5 minutes as comfortable.
- Is it safe?
- Generally safe for healthy adults. Avoid breath holds if contraindicated; consult a clinician if unsure.
- Nose or mouth?
- Nasal breathing is preferred; exhale can be nose or mouth.