What is Box Breathing?
Box Breathing is a simple breathing technique used by Navy SEALs, athletes, and meditation practitioners to reduce stress and improve focus.
Benefits
- Activates the parasympathetic nervous system
- Reduces stress and anxiety
- Improves focus and mental clarity
- Builds CO₂ tolerance over time
The Rhythm
Each phase of box breathing should take the same amount of time. Inhale for the count, hold for the count, exhale for the count, hold for the count. This equal rhythm is what creates the calming effect on your nervous system and helps establish a meditative state.
Proper Technique
- Posture: Sit upright but comfortable
- Nasal breathing: Breathe through your nose
- Belly breathing: Your belly should expand
- Relaxed holds: Don't clench your throat
Stop immediately if you experience dizziness, tingling, or shortness of breath.