Box

Box Breathing, also known as Square Breathing, is a powerful technique used by Navy SEALs, first responders, and high-performance athletes. Benefits backed by research: • Reduces acute stress and anxiety • Improves cardiovascular health • Enhances cognitive performance • Increases mental focus and clarity • Helps regulate blood pressure • Promotes better sleep quality The equal ratio breathing pattern (4:4:4:4) creates a perfect square of breath, helping to activate the parasympathetic nervous system while maintaining alertness. The hold phases allow for optimal oxygen absorption and CO2 balance. This technique is particularly effective before high-pressure situations, during stress management, or as part of a daily mindfulness practice.

1. Starting Position • Find a comfortable seated position • Keep your spine straight but relaxed • Rest your hands on your thighs • Take a few normal breaths to settle in 2. The Square Pattern • Breathe in for 4 seconds (first side of the square) • Hold for 4 seconds (second side) • Breathe out for 4 seconds (third side) • Hold empty for 4 seconds (fourth side) • Think of tracing a square with your breath 3. Breathing Tips • Use your nose for breathing if comfortable • Keep the breath smooth and even • Make each phase the same length • Let the circle guide your timing 4. Keys to Success • Start with just a few rounds • Stay relaxed throughout • Don't force the holds • Return to normal breathing anytime 5. What You'll Notice • A natural calming effect • Better stress management • Improved focus • Feeling more balanced Remember: Box breathing is simple but powerful - it's used by everyone from Navy SEALs to meditation masters. Practice it anytime you need to find your center.