05/02/2026
Box breathing 🔲 (or 4-4-4-4 technique) is a quick, 1-5 minute technique to reduce stress and boost focus by calming the nervous system.
Inhale through the nose for 4 seconds, hold for 4, exhale slowly through the mouth for 4, and hold empty for 4, repeating 4-6 times to reset.
Quick 1-Minute Box Breathing Steps:
Sit Upright:
Find a comfortable, seated position with a straight spine.
Inhale (4 sec):
Slow breath in through your nose, filling your lungs.
Hold (4 sec):
Hold the air in your lungs.
Exhale (4 sec):
Slow exhale through your mouth.
Hold (4 sec):
Hold your lungs empty.
Repeat:
Repeat this cycle 4–6 times.
Tips for Success:
How it may work:
It stimulates the vagus nerve, which helps switch the body out of fight-or-flight mode.
When it might be helpful to use the technique:
Ideal before a stressful meeting, exam, or to calm anxiety.
Physical cues:
Place one hand on your chest and one on your belly to feel the breath.
Alternative:
If 4 seconds feels too long, start with 3 seconds and work up to 4.
After completing your cycles of box breathing, it is important to gently transition back to your body’s natural, unforced rhythm.
The goal is to carry the sense of calm and balance into your regular, unconscious breathing.
Here are the best ways to transition back to your natural rhythm:
Stop Counting:
The primary step is to let go of the "four-in, four-hold, four-out, four-hold" rhythm and simply observe your breath without trying to control it
Allow Natural Flow:
Let your breath return to its own pace. It may be slower and deeper than before you started, which is fine, but it should feel effortless.
Release Tension:
Take a moment to relax your shoulders, jaw, and face, letting go of any remaining tension.
Move Gently:
When you are ready, slowly open your eyes and gently move your fingers and toes to bring your awareness back to your surroundings.
Optional Reset:
If you feel lightheaded, stop the exercise immediately and return to normal, shallow breathing.
How to Maintain the Calm:
After the session, try to carry this sense of equilibrium into your day, and if you want to repeat the technique as a "reset" whenever you feel stressed or overwhelmed.
