Box Breathing

What is box breathing

Box breathing is a powerful breathing technique that aims to regulate heart rate back to its normal rhythm. People use box breathing in stressful situations to help ground/reset themselves and increase their focus.

Box breathing is quick to learn, easy to do and can be used by anyone.

Why use box breathing

There are a number of benefits of box breathing:

  • Regulates heart rate

  • Decreases the stress hormone (cortisol)

  • Increases mental clarity and focus

  • Positively influences mental well-being 

  • Can take your mind off things that could be causing anxiety

How to do box breathing

Box breathing can be done anywhere (as long as it's in a safe environment). It can be done standing but we recommend sitting down with your back supported and your feet on the floor.

  1. Breathe in through your nose slowly for 4 seconds, inflating your lungs fully.

  2. Hold your breath lungs fully inflated for another 4 seconds.

  3. Slowly exhale for 4 seconds.

  4. Hold your breath lungs empty for 4 seconds.

It's as simple as that, repeat this for as long as you need, we found 3 minutes to be the optimum time.

For a box breathing video tutorial Click here

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4 seconds

4 seconds

4 seconds

4 seconds