Box Breathing

Box breathing (also called square breathing) is one of the simplest breathing techniques there is: four equal phases of four seconds each. Breathe in gently through your nose for 4 seconds, hold for 4, breathe out slowly for 4, and hold empty for 4. Then repeat.

Sit comfortably, relax your shoulders, and ease into the rhythm. If 4 seconds feels like a stretch for holding at first, that's normal. It gets easier with practice. If you ever feel light-headed or dizzy, take a break immediately.

Slow, even breathing with gentle holds gives your mind a simple rhythm to rest on, and encourages the longer, deeper breaths that activate your body's natural relaxation response. Box breathing is a favourite of athletes and anyone who needs a steady moment before something big, and is even used by Navy SEALs to manage stress.

You can read more about the evidence behind breathing exercises on our science page, or explore how breathing affects anxiety and sleep in Lungy Learn.