Box Breathing is a simple, breathing technique used to improve relaxation by returning the breath to its normal rhythm. Also known as square breathing, Box Breathing is a helpful technique that is used by Navy Seals as well as others (doctors, police, nurses) that are frequently in high-tress situations. Box breathing is just one of many techniques that aids in relaxation, stress management, and returning to calmness. Try out the technique to experience it for yourself and see if you’d like to add this to your coping toolbox to use when feeling stressed or particularly activated.

Try it out!

Before you get started, make sure you are seated in a comfortable upright position with your feet flat and grounded to the floor. Try to be in a quiet and comfortable environment where you can try out this technique. You can relax your hands by your side, on your lap, or in any position that feels comfortable.

When you are ready, use the following diagram to guide you through the technique. You can use your eyes or your finger to trace the outline of the square from edge to edge, following the instructions as you do so. You will be inhaling for 4 counts, holding the breath for 4 counts, exhaling for 4 counts, and then holding that moment for 4 counts.