Box breathing, also known as square breathing, is a powerful and simple relaxation technique that can help you reset your nervous system, reduce stress, and improve focus. It's used by soldiers, athletes, and professionals to stay calm and composed under pressure. The best part? You can do it anywhere, anytime.
Interactive Breathing Guide
Follow the visual guide below to practice. The box will expand as you breathe in and shrink as you breathe out. Try to match your breath to the on-screen instructions.
Click Start to Begin
How to Do It
- Breathe in through your nose for a count of four.
- Hold your breath for a count of four.
- Breathe out through your mouth for a count of four.
- Hold your breath again for a count of four.
- Repeat the cycle for 1-5 minutes, or until you feel calm and centered.
Benefits of Regular Practice
- Immediately reduces feelings of stress and anxiety.
- Improves focus and concentration.
- Calms the nervous system by activating the parasympathetic response.
- Can help lower blood pressure and heart rate.