Box Breathing

A calming technique used by Navy SEALs to maintain focus and reduce stress. Equal timing for all phases creates a balanced, meditative rhythm.

focus beginner 2m 40s

How to Practice

1. Sit comfortably with your back straight

2. Inhale slowly through your nose for 4 seconds

3. Hold your breath for 4 seconds

4. Exhale slowly through your mouth for 4 seconds

5. Hold with empty lungs for 4 seconds

6. Repeat the cycle

Timing: 4s inhale - 4s hold - 4s exhale - 4s hold
Recommended Cycles: 10 cycles
Total Duration: 2m 40s
Scientific Backing: Research shows 4-4-4-4 pattern activates parasympathetic nervous system, reducing cortisol levels by 23%