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
Technique Details
- 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 technique activates parasympathetic nervous system, reducing cortisol levels by 23%