Box Breathing
Focus · Beginner · 4 rounds
Equal parts inhale, hold, exhale, hold. Used by Navy SEALs for calm focus.
Box breathing, also known as square breathing, is a powerful stress-relief technique used by Navy SEALs, athletes, and first responders. It regulates the autonomic nervous system, bringing balance to inhalation, retention, exhalation, and suspension.
How to practice
- Inhale for 4 seconds (through the nose)
- Hold for 4 seconds
- Exhale for 4 seconds (through the nose)
- Hold for 4 seconds
Benefits
- Reduces stress and anxiety
- Improves focus and concentration
- Lowers blood pressure
- Enhances emotional regulation
When to practice
2-3 times daily, or whenever stressed. Ideal before meetings, exams, or high-pressure moments.
Used in these programs
Foundation Week · Workday Reset