Box BreathingMaster the 4-4-4-4 Technique
Learn the powerful breathing technique used by Navy SEALs, elite athletes, and top performers worldwide. Achieve instant stress relief, laser-sharp focus, and emotional control in just 5 minutes.
Start Box Breathing NowEnhanced Focus
Improve concentration and mental clarity. Perfect for before important meetings, exams, or challenging tasks.
Stress Relief
Rapidly calm your nervous system and reduce cortisol levels. Feel the stress melt away in minutes.
Emotional Control
Regulate emotions and maintain composure under pressure. Build resilience and emotional intelligence.
What is Box Breathing?
Box breathing, also known as square breathing or 4-4-4-4 breathing, is a simple yet powerful breathing technique that involves four equal parts: inhale, hold, exhale, hold. Each phase lasts for the same count, creating a "box" or "square" pattern.
How to Practice Box Breathing
Step 1: Get Comfortable
Sit upright in a comfortable chair with your feet flat on the floor. Keep your back straight but relaxed. You can also practice lying down if preferred.
Step 2: Start the Pattern
Begin by exhaling completely to empty your lungs. Then start the 4-4-4-4 pattern: inhale through your nose for 4 counts, hold for 4, exhale through your mouth for 4, hold for 4.
Step 3: Find Your Rhythm
Count at a pace that feels comfortable—about 1 second per count for beginners. The key is maintaining equal timing for all four phases.
Step 4: Practice Regularly
Start with 4-6 cycles (2-3 minutes) and gradually increase to 10-20 cycles (5-10 minutes). Practice daily for best results.
When to Use Box Breathing
Before Important Events
- • Job interviews
- • Public speaking
- • Exams or tests
- • Medical procedures
- • Athletic competitions
During Stressful Moments
- • Feeling overwhelmed
- • Traffic jams
- • Conflict situations
- • Work pressure
- • Anxiety episodes
Ready to Experience the Power of Box Breathing?
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