Box Breathing, or Square Breathing, is a deep breathing technique that can help you to focus, alleviate panic and reduce stress.
Many of us feel overwhelmed at times. Work demands, illnesses, injuries and financial pressures can easily mount and the stress grows too much too bear. It’s well documented how damaging chronic stress can be to our health, so we need some healing practices to rely on whenever things get out of control.
Or better yet, to prevent things from getting out of control.
Deep breathing exercises such as box breathing have been linked to better focus, mental clarity, reduced anxiety, greater immunity and improved heart health. They are one of the first and most effective tools we have against stress.
If you’re feeling burned out or just want to cultivate a calmer state of being, then square breathing is a great technique to learn. It helps to relax the nervous system and bring your body, mind and spirit back into balance.
What is box breathing?
Box breathing is a specific technique that has a square ‘shape’ to it. It involves taking slow, deep breaths in a set pattern for the duration of the practice.
Just like a square, each phase of the breath is exactly the same length. You inhale for a count of 4, hold your breath for a count of 4, exhale for a count of 4, and hold your breath for a count of 4. Then, simply continue the square until you feel focussed and calm.
Box breathing is rooted in Pranayama, an Ayurvedic form of breathwork that originated in India and offers a variety of healing practices that improve focus, calm the mind and relax the nervous system.
It was adapted by the Navy SEALs, who use it in conjunction with tactical breathing, to manage high-stress training scenarios and combat situations. Box breathing has many useful applications from athletic performance to clinical therapy and stress management.
Other names for box breathing include square breathing and four-square breathing.
The benefits of box breathing
There are many benefits that accompany square breathing and other deep breathing practices. The research is not yet comprehensive on box breathing itself, as it’s a relatively new technique, but it does support the wider class of deep breathing techniques.
1. Increased focus. One of the first things you observe when box breathing is focus. The breath acts a clear focal point that holds your attention and quiets your mind. This allows worry, anxiety, and inner noise to decrease.
2. Reduced stress and anxiety. According to the Mayo Clinic there’s sufficient evidence that intentional deep breathing can help to calm and regulate the autonomic nervous system (ANS). This promotes the relaxation response and produces feelings of calm and composure.
3. Improved mood. Once the relaxation response is stimulated we experience more positive feelings and emotions. Our outlook improves as does our motivation and self-confidence.
4. Better sleep. Box breathing can help to improve the quality and quantity of sleep by calming the nervous system at night.
5. Reduction in stress on test anxiety. Studies have found that deep breathing exercises can be effective in reducing stress in pressure situations like the experience of test anxiety, sometimes to a greater degree than more complex stress management techniques.
Box breathing technique
Box breathing is a simple technique that you can do almost anywhere, at your desk, in a coffee shop, or on the mat. Try to find a space where you’ll be free from interruption for a while.
When you’re ready:
- Find a comfortable position either sitting or lying down, and soften your gaze.
- Inhale slowly through your nose for a count of four.
- Hold your breath for a count of four.
- Exhale slowly through your mouth for a count of four.
- Hold your breath, once again, for a count of four.
- Repeat at least four times, or until a state of calm is reached.
Box breathing tips
Box breathing can feel a little awkward at first, so don’t panic if it doesn’t come naturally. Continue to practice with these tips in mind and you’ll slowly get better at controlling your breath and finding calm:
- Find a quiet and comfortable place to practice. The less external stress, the better.
- Practice the basic technique daily until you’re comfortable with it.
- Begin with as few as four rounds. Build from there.
- Use a timer to count if it helps you focus.
- You may feel light headed or dizzy. This is quite common. Sit for a few moments, breathing normally until the dizziness subsides.
- When you get the hang of it, you can increase the count and deepen the breath.
- Make it a daily habit.
You can use box breathing whenever you feel anxious or worried. The better you get at it, the greater the benefits.
Final thoughts
Box breathing is a great technique for performance and for stress management. Practice it often, play around with it and enjoy the state of calm that it provides. No matter what situation you find yourself in, box breathing can help you to to let go of tension and bring yourself back into balance.