Box breathing — calm and renewed energy in a square

What lies behind the calm rhythm of box breathing?

Four phases, one calm rhythm: box breathing gives you a clear structure for gathering yourself under pressure.

You can explore this method associated with the Navy SEALs step by step, from sitting comfortably to following an even breathing square.

Box breathing is used, among other places, around Navy SEAL training to help people collect themselves under pressure. Four phases of equal length give breathing and attention a clear structure.

Conscious, slow breathing can influence the interplay between breath, heartbeat and the autonomic nervous system. That is its practical value as a calming exercise.

During exhalation, the heart normally slows slightly; breathing and circulation are closely linked. An even rhythm can help you return from hectic tension.

This routine can also accompany the transition to rest in the evening. It gives attention a simple task and creates distance from the day.

How to practise

Before starting, sit upright on a comfortable chair with your feet flat on the floor. Try to find a quiet, low-stress place where you can concentrate on your breathing.

Rest your hands loosely in your lap, palms upwards, and pay attention to posture. Sit straight; this helps you breathe deeply.

When you are ready, begin with step 1.

Step 1: Exhale slowly

Sit upright and comfortably. Exhale calmly and relax your shoulders.

Step 2: Inhale slowly

Inhale through your nose, slowly counting to four. Let your chest and abdomen move freely.

Step 3: Hold your breath

Pause for four short counts. From the start, choose a pace at which the pause stays comfortable.

Step 4: Exhale again

Exhale evenly, again counting to four. Let the air flow out without forcing it.

Be aware of the sensation of air leaving your lungs.

Step 5: Pause again

After another short pause to a count of four, begin the next round. If you feel short of breath or dizzy, return immediately to normal breathing.

Sources

https://www.youtube.com/watch?v=WKKkG-UIG0A

https://www.flowgrade.de/blog/box-breathing/

https://www.inverse.com/article/56336-box-breathing