Mastering Box Breathing: Your Guide to Enhanced Well-Being
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Understanding Box Breathing and Its Benefits
Box breathing is a powerful controlled breathing technique that can significantly enhance your mental health.
Photo credit: iStock
By Tchiki Davis
Key Insights
- Box breathing is a straightforward and effective method for alleviating stress and anxiety.
- Regular practice (10–20 minutes a day) can lead to health improvements.
- One notable advantage is the increase in oxygen flow to the brain, enhancing focus and clarity.
When faced with deadlines, morning routines, challenging exams, or other daily pressures, you might notice your breathing becomes shallow or erratic. In some cases, you may even hold your breath for extended periods. While these reactions are common, they are not ideal and can negatively affect your overall well-being over time.
Fortunately, there are techniques to regain control over your breath even amidst stress. One such method is box breathing, developed and popularized by a former Navy SEAL, who has firsthand experience in managing intense stress.
This accessible technique can help you function better during stressful times, which are often a constant in modern life. Let’s explore what box breathing entails, how to practice it, and the numerous benefits it offers.
What Is Box Breathing?
Box breathing, also known as square breathing or four-square breathing, is a deliberate method of breathing that involves slow, rhythmic inhalations and exhalations (Ahmed et al., 2021). The technique comprises four equal steps, typically timed at four seconds each:
- Inhale for four seconds
- Hold your breath for four seconds
- Exhale for four seconds
- Hold your breath out for four seconds
This sequence is repeated for a duration ranging from one minute to 20 minutes or longer, as preferred.
Mark Divine, the former Navy SEAL, suggests practicing box breathing for 10 to 20 minutes daily. Once you become comfortable with the technique, you can utilize it whenever needed, even for just one to two minutes at a time. Box breathing is particularly beneficial for relieving stress, calming the mind, and maintaining focus (Divine, 2016).
According to Divine, this technique can help you reach a “neutral energetic” state, where you feel balanced, alert, and prepared for action without being overly energized or too relaxed.
Box Breathing Technique
The box breathing method is straightforward and consists of the four aforementioned steps. While you may adjust the timing for each step, starting with four seconds is generally recommended. The sequence is:
- Inhale for four seconds
- Hold your breath for four seconds
- Exhale for four seconds
- Hold your breath out for four seconds
Repeat this process for as long as you wish, but many practitioners advocate for a minimum of one minute to experience the calming and energizing effects of box breathing (Divine, 2016).
Benefits of Box Breathing
Box breathing is a form of deep, intentional breathing that allows for conscious control over this physiological activity. Unlike digestion, which operates without our intervention, breathing can be consciously managed.
Engaging in box breathing encourages deeper inhalation than you might achieve unconsciously. The physiological advantages of deep breathing are numerous (Gerritsen & Band, 2018). It enhances oxygen levels in the brain, boosting mental clarity, focus, and cognitive function. Furthermore, it activates the parasympathetic nervous system, which is essential for recovering from stress.
Deep breathing can lower your heart rate, improve digestion, and may even enhance eye health. Collectively, these effects can lead to reduced anxiety and a more grounded, calm state of being.
This content is also featured at The Berkeley Well-Being Institute.
Nathalie Boutros holds a Ph.D. in psychology from the University of Auckland and has completed postdoctoral training in the psychiatry department at the University of California, San Diego.
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Chapter 2: Practical Applications of Box Breathing
In this video, learn the box breathing relaxation technique designed to alleviate stress and anxiety effectively.
Chapter 3: Enhancing Your Well-Being with Square Breathing
This video explores square breathing as a means of promoting overall well-being.