Breath Tool: Box Breath
Box breathing is a simple yet powerful technique to reduce anxiety and gain clarity. It can be used anytime—before, during, or after stress. It’s great for creating balance within. It’s my go-to before a presentation because it calms the mind and body.
How to practice Box Breath:
Find a comfortable seat on the ground or on a cushion.
Exhale fully, gently releasing all air from your lungs.
Inhale through the nose for a count of four, allowing the belling to expand.
Hold for a count of four. Pause and hold your breath.
Exhale through the nose for a count of four, with the belly contracting back towards the spine.
Hold for a count of four. Pause and hold your breath.
Repeat: Continue for 3-5 minutes or as long as comfortable.
You can visualize a box with each four-count as a side.
Box breathing slows your breath, helping you relax, focus, and reduce stress. The technique involves four equal parts, forming a mental "box."
The counting aspect of the technique helps distract you from stress, while the slower breathing pattern physically relaxes your body and reduces your heart rate.
The Benefits of Box Breathing
Box breathing activates your parasympathetic nervous system, lowering your heart rate and blood pressure, helping you regain control in stressful situations. Studies show it reduces cortisol, improves mood, and enhances focus.
Benefits:
Improves concentration
Invites relaxation
Slows down anxious thoughts
Calms your thoughts
The History of Box Breathing
Box breathing, also known as square or tactical breathing, was originally developed by the United States military. Elite units like the Navy SEALs employed this technique to manage stress and enhance their performance.
