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Box Breathing (Square Breathing)

Breathing Technique

○ CalmingBeginner

Overview

A pattern of four equal phases—inhale, hold, exhale, hold—to regulate the nervous system and calm the mind.

Duration

2-10 minutes

Frequency

Daily or as needed

Guidance

Optional

Practice Steps

  1. 1Inhale slowly through the nose to a count of 4
  2. 2Hold the breath for a count of 4
  3. 3Exhale slowly through the nose or mouth for a count of 4
  4. 4Hold the breath (empty lungs) for a count of 4
  5. 5Repeat the cycle, maintaining a smooth, even, and comfortable pace

Primary Benefits

Stress ReductionFocus and ConcentrationNervous System RegulationMindfulness

Recommended Session

4 rounds of 4 counts each, extending to 5 minutes or more. Inhale 4s, Hold 4s, Exhale 4s, Hold 4s.

Contraindications

Generally safe. If breath holding is uncomfortable, use a shorter count or skip the holds (which turns it into paced breathing). Pregnant individuals should be cautious with breath holds. Stop if dizzy or stressed.

Related Techniques

4-7-8 Breathing

A calming practice where the inhale is 4 counts, the breath is held for 7 counts, and the exhale is 8 counts, promoting parasympathetic activation.

Resonant Breathing (Coherent Breathing)

Breathing at 5-6 breaths per minute to maximize heart rate variability and bring heart, lungs, and brain into coherence.

Sama Vritti (Equal Ratio Breathing)

Inhaling and exhaling for the same duration (e.g., 4 seconds each) to achieve balance in the nervous system.