Box breathing is a simple technique that a person can do anywhere, including at a work desk or in a cafe. It is called box breathing to encourage people to think about a box as they do it.
Favored by Navy SEALs, this technique involves structured breathing that anyone can practice to enhance mental clarity and emotional wellbeing.
Also known as "square breathing" or "four-square breathing," this controlled breathing practice is based on pranayama, an Ayurvedic form of breathwork that originated in India. Box breathing is known for improving physiological responses, helping to calm the mind, and bringing focus.
Box breathing stands out due to its simplicity and accessibility. Unlike some techniques that may require special equipment or environments, box breathing can be practiced anywhere, anytime.
Box breathing involves four basic steps, each lasting 4 seconds:
1. Breathing in
2. Holding the breath
3. Breathing out
4. Holding the breath
Ideally, a person should repeat the three steps for 4 minutes, or until calm returns.
