What Is Box Breathing?
Box breathing is a deep breathing technique where you inhale, hold your breath, exhale, and hold again — each for an equal count, typically 4 seconds. Also known as square breathing, four-square breathing, or tactical breathing, it is widely used by Navy SEALs, athletes, and therapists to reduce stress, lower anxiety, and sharpen focus.
How to Do Box Breathing
- Inhale — Breathe in slowly through your nose for 4 seconds, filling your lungs completely.
- Hold — Hold your breath for 4 seconds. Stay relaxed and avoid clenching your muscles.
- Exhale — Breathe out slowly through your mouth for 4 seconds, releasing all the air.
- Hold — Hold your breath again for 4 seconds before starting the next cycle.
Repeat for 4–6 cycles (about 1–2 minutes). Use the tool above to follow along with a visual guide.
Benefits of Box Breathing
- Reduces stress and lowers cortisol levels
- Calms anxiety and helps manage panic attacks
- Improves focus, concentration, and mental clarity
- Lowers heart rate and regulates blood pressure
- Promotes better sleep quality when practiced before bed
- Activates the parasympathetic nervous system
- Enhances emotional regulation and self-awareness
Why Navy SEALs Use Box Breathing
Box breathing — also called tactical breathing or combat breathing in military circles — is a core stress management tool taught to Navy SEALs during BUD/S training. Former Navy SEAL commander Mark Divine popularized the technique, which helps operators stay calm and make clear decisions under extreme pressure. The method works by activating the parasympathetic nervous system, counteracting the body's fight-or-flight response and reducing heart rate within seconds.
Frequently Asked Questions
How long should I practice box breathing?
Most experts recommend 5 to 10 minutes per session. Even a single minute (about 4 cycles) can noticeably reduce anxiety. For best results, practice daily — before bed, during breaks, or whenever you feel stressed.
Is box breathing the same as 4-4-4-4 breathing?
Yes. Box breathing follows a 4-4-4-4 pattern: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. You can adjust the duration (3–8 seconds per phase) depending on your comfort level.
What is the difference between box breathing and tactical breathing?
They are the same technique. "Tactical breathing" is the term used in military and law enforcement, while "box breathing" or "square breathing" are the common civilian names. Both follow the same equal-count inhale-hold-exhale-hold pattern.
Can box breathing help with sleep?
Yes. Practicing box breathing before bed calms racing thoughts, lowers your heart rate, and signals your body to shift into rest mode. Many people find that 5 minutes of box breathing significantly improves their ability to fall asleep.
How is box breathing different from 4-7-8 breathing?
Box breathing uses equal counts for all four phases (4-4-4-4), while 4-7-8 breathing uses different counts: inhale for 4, hold for 7, exhale for 8. Box breathing is better for focus and stress management, while 4-7-8 is often used specifically for sleep. Squair offers both techniques in the full app.