All techniques
⬛
Box Breathing
The Navy SEAL technique. Four equal sides of calm.
Inhale
4
Cycle
0/8
Time
00:00
Phase
1/4
About this practice
Box breathing (also called square breathing) is a simple but powerful technique used by Navy SEALs, athletes, and first responders to reduce stress and improve concentration under pressure. Inhale, hold, exhale, hold, each for four seconds.
Benefits
- •Activates the parasympathetic nervous system
- •Reduces cortisol (stress hormone)
- •Improves focus and mental clarity
- •Helps regulate emotional response
The science
By breathing slowly and rhythmically, you stimulate the vagus nerve, which signals your body to shift from fight-or-flight to rest-and-digest mode. The breath-holds increase CO2 tolerance, which research links to lower anxiety reactivity.
Pattern
inhale
4s
Inhale
hold in
4s
Hold
exhale
4s
Exhale
hold out
4s
Hold