What is box breathing?
Box breathing is a slow breathing pattern with four equal steps, like the four sides of a square. It is also called square breathing. Former Navy SEAL Mark Divine helped make it popular as a way to stay calm under pressure.
How do you do box breathing?
- Breathe in for 4 seconds through your nose, letting your belly expand.
- Hold for 4 seconds without tensing your throat or shoulders.
- Breathe out for 4 seconds slowly through your mouth or nose.
- Hold for 4 seconds before the next breath in.
Repeat 4 rounds, which takes about a minute. You can follow along with our free guided box breathing exercise.
Does box breathing work?
Box breathing slows you down to about 4 breaths a minute. A review of studies found that breathing slower than about 10 breaths a minute is linked to more relaxation and less anxiety (Zaccaro and colleagues, 2018). In a 2023 study, a few minutes a day of structured breathing, including box breathing, improved mood, with exhale-focused breathing helping most (Balban and colleagues, 2023).
Box breathing or 4-7-8 breathing?
Both slow your breathing. Box breathing keeps every step equal, which many people find easy to remember before an exam, a talk or a hard task. The 4-7-8 pattern has a long exhale and is often used to wind down before sleep. Try both and keep the one you will actually use.
Is box breathing safe?
For most healthy adults, yes. If you feel dizzy or lightheaded, shorten the holds or return to normal breathing. If you have a heart or lung condition, or are pregnant, check with your doctor before holding your breath.