Box Breathing
What is it:
Box Breathing is a simple yet powerful breathing technique used to calm the nervous system, sharpen focus, and regain emotional control - especially under pressure.
Originally developed and popularized by Navy SEALs to stay calm and focused in high-stakes environments, it has since been widely adopted by athletes, CEOs, therapists, and anyone seeking more mental clarity.
Also known as "four-square breathing", it’s named after the four equal parts of the breath cycle - inhale, hold, exhale, hold - each typically lasting four seconds.
This structured rhythm activates the parasympathetic nervous system (your body’s “rest and digest” mode), helping to lower stress hormones like cortisol. In short: it’s a mental reset button you can use anytime, anywhere.
How to do it:
Inhale through your nose for 4 seconds
Hold your breath for 4 seconds
Exhale slowly through your mouth for 4 seconds
Hold your breath again for 4 seconds
Repeat for 3–5 cycles (or more) until you feel calmer and more grounded
Tip: You can visualize each side of a square as you breathe, tracing it in your mind or with your finger on a table or screen.
Why it works:
Research has shown that slow, controlled breathing techniques like Box Breathing can:
Lower heart rate and blood pressure
Improve concentration and emotional regulation
Reduce symptoms of anxiety and panic
When to use it:
Before a big meeting or presentation
During moments of stress or anxiety (e.g. before opening that tough email)
To recover from distraction and get back into flow
At the end of the workday to shift into rest mode
To help fall asleep faster at night
E.g. You’re about to present to your leadership team, and your heart is pounding. Instead of spiraling, you close your eyes and do three rounds of box breathing. Your mind clears, your breath steadies - and you walk in calmer, sharper, and more confident.
Like any tool, Box Breathing gets more effective the more you use it. You don’t need to wait for stress to practice; it works great first thing in the morning, during breaks, or to wind down before bed.
Sources:
Perciavalle, V. et al. (2017). The role of deep breathing on stress. Frontiers in Human Neuroscience.
Mark Divine (former Navy SEAL), Unbeatable Mind (on use of box breathing for performance)
