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Box Breathing

Research has found that there are a number of tools and techniques that help control the stress response. One well-known technique is “box breathing.” It's so effective that it is used by athletes, first responders, and the military to reduce stress in high-stakes situations.

How to do it

A box has 4 sides. Think about using your breath to trace around each side of the box:

  1. Inhale slowly for 4 seconds (top of the box).

  2. Hold your breath for 4 seconds (down the right side).

  3. Exhale slowly for 4 seconds (bottom of the box).

  4. Hold your breath again for 4 seconds (up the left side).

  5. Repeat for at least 4 repetitions.

Hint: Focusing on the image of the box helps your mind stay focused on breathing and free of distractions. If you find your mind wandering when doing your breathing exercise, that’s okay and completely normal. Just notice it without judgment and bring your attention back to your breathing.

Why it works

When you're stressed, you breathe more quickly and more shallowly. This raises your heart rate and can put you into “fight or flight” mode. Box breathing provides a structure that forces you to slow down your breathing. Your heart rate lowers, which helps you calm your mind. When you slow your breathing, the “relaxation response” in your brain can turn on.

When used during a stressful moment, box breathing also pushes the “pause button” so that you have a chance to think before you react. When we react without thinking, particularly under stress, we can regret our actions.

Practice to prepare

Try box breathing for a few minutes a day. You might try it when you are winding down for the night or first thing in the morning. Or even in the afternoon when you need a break.

Also practice in mildly stressful situations, like being stuck in traffic, sitting in a crowded bus, or even a stressful scene in a movie. Work to calm your mind so that you feel less impatient or anxious.

The more you practice box breathing, the more likely you’ll be able to use it as a tool to help you in a high stress situation.

There are other breathing techniques

Box breathing is popular because it’s so simple. There are many other types of breathing exercises that help with stress reduction. If you’re interested in trying other ones, search online for articles, videos, and apps. Explore and have fun! Regardless of which one you do, the goal is the same—slow down your breath and breathe more deeply.