Box Breathing for Calm
Written by Marin Campbell, PT, DPT, and originally posted on thriveptandmyofascialrelease.com.
The Box Breath: A Simple Breath Exercise to Calm Your Nervous System
This style of breath, also called a “Square Breath,” “4x4 Breath,” or “Equal Breathing,” can be used in moments of stress or anxiety, or simply when you’d like to calm down or relax. You may have heard of Box Breathing due to its use as a part of Navy SEAL training—it’s used by soldiers to reduce stress and improve focus during chaotic moments of combat. Research supports this technique to help regulate your autonomic nervous system and it is correlated with improved sleep quality, decreased blood pressure and heart rate, and decreased symptoms of depression.
Autonomic Nervous System: the part of the nervous system that unconsciously controls bodily function, including things like heart rate, breathing, and digestion. There are two branches of the Autonomic Nervous System, the sympathetic (your body’s “on switch” that supports mobilizing for action) and the parasympathetic (your body’s “off switch” that supports relaxation).
How Do I Do It?
The Box Breath is performed by completing four equal steps for each round: inhale through the nose, gently hold the breath, exhale through the nose, and then hold the breath again. Perform this exercise at a steady, comfortable pace. If you feel like you’re straining, decrease the length of each part equally (i.e., go from a 4-second inhale/hold/exhale/hold to 3 seconds—or even 2 seconds if that feels more accessible—for each step).
Instructions for Box Breathing
Inhale through the nose for 4 seconds, feeling your diaphragm move downward and your lower ribs expand.
Hold for 4 seconds at the top of the breath, gently and without tension.
Exhale steadily through the nose for 4 seconds, feeling your abdomen and ribs gently contract.
Hold for 4 seconds at the bottom, again gently and with ease.
Repeat for 1-3 minutes.
Tips
During the exercise, tune into sensations in your body, noticing where you feel your breath expanding and contracting.
Use this technique in moments of stress, before bed, or in preparation for meditation or yoga.
Increase the length of each step as you are able, increasing all equally and without strain.
Resources
On the Insight Timer app, search for “Square Breath Box Breath” to find an audio guide by Veda Spidle for this technique.