The Navy SEALs method

How can a short breathing pause be arranged into four phases?

Inhale, pause, exhale, pause: this very short article introduces the basic pattern of box breathing. It directs attention towards a consciously chosen rhythm instead of the next hurried reaction.

Four equally long phases give attention a simple framework. Choose a pace at which inhaling, pausing, exhaling and pausing remain calm and comfortable.

Box breathing is associated, among other things, with Navy SEAL training. You inhale, pause briefly, exhale and pause again, often for four counts each. This creates an even internal “square” that can help you collect yourself under pressure.