Box Breathing, also known as square breathing, is a stress management and performance enhancement breathing technique. It gained popularity after the US Navy SEALs incorporated it into their training program to help them stay focused and calm in high-pressure situations.
In cognitive behavioral therapy (CBT), box breathing is used to help patients cope with anxiety, panic disorder and other stress-related conditions.
How to do Box Breathing
Find a comfortable position and start the Box Breathing exercise in Breath Ball.
If you haven’t downloaded the Breath Ball app yet, you can do so for free by following one of these links:
After starting the Box Breathing exercise, you’ll see an animation similar to this:
Box Breathing with four seconds inhale, hold, exhale and hold.
Now adjust your breathing rhythm to match the animation and:
- Inhale slowly through your nose for four seconds. Focus on filling your lungs with air, expanding your abdomen and chest as you inhale.
- Hold your breath for another four seconds. Avoid tensing up. Instead, maintain a relaxed, calm posture while holding your breath.
- Exhale slowly through your mouth for four seconds. Focus on emptying your lungs completely and feel the relaxation spreading through your body.
- Hold your breath for four seconds before inhaling again.
- Repeat for four to five minutes.
Tips for practicing Box Breathing
- It is important that the four breathing phases (inhale, hold, exhale, hold) are of equal duration.
- The exact duration of the four breathing phases is less important and can be adjusted. Breath Ball provides a slider to adjust the breathing pace during the exercise. But because slow breathing promotes relaxation, the duration should be at least three seconds.
- The goal is to breathe deeply and slowly.
- Clear your mind and focus only on the sound and feeling of your breath. If your mind wanders, gently bring it back to your breathing.
- For best results, practice regularly and incorporate Box Breathing into your daily routine.
Downloads for Box Breathing
The Box Breathing animation can be downloaded via the link. For best results, practice it with the Breath Ball app. Here are the links to the free downloads:
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You might also want to have a look at the heart coherence and slow paced breathing exercises to learn how to cope with stress. Beside that, here’s a link to some other breathing exercises: