What is box breathing?

Box breathing is a powerful, yet simple, relaxation technique that aims to return breathing to its normal
rhythm. This breathing exercise may help to clear the mind, relax the body, and improve focus.

The technique is also known as "resetting your breath" or four-square

breathing. It is easy to do, quick to learn, and can be a highly effective
technique for people in stressful situations.

People with high-stress jobs, such as soldiers and police officers, often use
box breathing when their bodies are in fight-or-flight mode. This technique is
also relevant for anyone interested in re-centering themselves or improving
their concentration.

Read on to discover the four simple steps required to master box breathing,
and to learn more about other deep breathing techniques.

The box breathing method

Box breathing is a simple technique that a person can do anywhere, including
at a work desk or in a cafe. Before starting, people should sit with their back
supported in a comfortable chair and their feet on the floor.

 Close your eyes. Breathe in through your nose while counting to four
slowly. Feel the air enter your lungs.

 Hold your breath inside while counting slowly to four. Try not to clamp
your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.

 Begin to slowly exhale for 4 seconds.

 Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps
for 4 minutes, or until calm returns.
If someone finds the technique challenging to begin with, they can try counting
to three instead of four. Once someone is used to the technique, they may
choose to count to five or six.

Benefits
Box breathing could provide a number of benefits to those that use it.

Mark, who is the creator of the SEALFIT and Unbeatable Mind fitness
programs, spoke to MNTabout how the technique has helped him in stressful
times:

"I used it every day in SEAL training...it helped me graduate as

the honor man, [the] number one graduate. Now I use it for
every challenging situation, and practice it daily."
Below are four potential benefits of box breathing, with research to support the
claims.

Reduces physical stress symptoms in the body

Deep breathing techniques have been shown to significantly reduce the production of
hormones associated with stress, such as cortisol.

In one study, participants showed lower levels of cortisol after deep breathing, as well
as increased attention levels.

Mark was also keen to emphasise this. He stated that, "box breathing bleeds off excess
stress, and gives you a handy, on-demand tool, to avoid taking on any more stress than
you can handle."

Positively affects emotions and mental well-being

According to some studies, the use of breathing techniques can be useful in the
reduction of anxiety, depression, and stress.

Increases mental clarity, energy, and focus

One study was able to show that breathing techniques could bring about better focus
and a more positive outlook.

Participants in the study were also more able to manage impulses, such as those
associated with smoking and other addictive behaviors.

Improves future reactions to stress

Studies suggest that box breathing may have the ability to change someone's future
reactions to stress. Researchers have even suggested that "relaxation response"
practices, such as meditation, deep breathing, and yoga, can alter how the body reacts
to stress by changing how certain genes are switched on.

Genes have different roles within the body. The study found that relaxation response
practices boosted the activation of genes associated with energy and insulin, and
reduced the activation of genes linked to inflammation and stress.

According to the study, this effect occurs in both in short-term and long-term
practitioners of these techniques. However, the effect is more significant in long-term
users.

"Once someone experiences the physical, psychological and

emotional benefits of box breathing, they will want to do it
daily."
Mark Divine
Benefits
Box breathing could provide a number of benefits to those that use it.

Mark, who is the creator of the SEALFIT and Unbeatable Mind fitness programs,
spoke to MNTabout how the technique has helped him in stressful times:

"I used it every day in SEAL training...it helped me graduate as

the honor man, [the] number one graduate. Now I use it for
every challenging situation, and practice it daily."
Below are four potential benefits of box breathing, with research to support the
claims.

Reduces physical stress symptoms in the body

Deep breathing techniques have been shown to significantly reduce the production of
hormones associated with stress, such as cortisol.

In one study, participants showed lower levels of cortisol after deep breathing, as well
as increased attention levels.

Mark was also keen to emphasise this. He stated that, "box breathing bleeds off excess
stress, and gives you a handy, on-demand tool, to avoid taking on any more stress than
you can handle."

Positively affects emotions and mental well-being

According to some studies, the use of breathing techniques can be useful in the
reduction of anxiety, depression, and stress.

Increases mental clarity, energy, and focus

One study was able to show that breathing techniques could bring about better focus
and a more positive outlook.

Participants in the study were also more able to manage impulses, such as those
associated with smoking and other addictive behaviors.

Improves future reactions to stress

Studies suggest that box breathing may have the ability to change someone's future
reactions to stress. Researchers have even suggested that "relaxation response"
practices, such as meditation, deep breathing, and yoga, can alter how the body reacts
to stress by changing how certain genes are switched on.

Genes have different roles within the body. The study found that relaxation response
practices boosted the activation of genes associated with energy and insulin, and
reduced the activation of genes linked to inflammation and stress.

According to the study, this effect occurs in both in short-term and long-term
practitioners of these techniques. However, the effect is more significant in long-term
users.

"Once someone experiences the physical, psychological and

emotional benefits of box breathing, they will want to do it
daily."
Mark Divine

Tips for box breathing

There are a number of steps that people can take to make box breathing easier:
 Try to find a quiet space to begin with box breathing. A person can do this anywhere,
but it is easier if there are few distractions.

 With all deep breathing techniques, placing one hand on the chest and another on the
lower stomach can help. When breathing in, try to feel the air and see where it is
entering.

 Focus on feeling an expansion in the stomach, but without forcing the muscles to
push out.

 Try to relax the muscles instead of engaging them.

Mark recommends that a person incorporates the technique into their daily routine,
and that it can be used alongside other mindfulness exercises.

"I recommend to start with a minimum of 5 minutes just after

waking up, or after coming home from work before walking in
the door. It can be added to your meditation practice - do the box
breathing first, and it will settle you into a deeper mental state
for meditation afterward."
Mark Divine
He also believes that "box breathing can be used to prepare for a stressful event, such
as a speech, or to calm down during or after a stressful event."