What Is Box Breathing—And How Do You Do It?

Box breathing, which is sometimes called square breathing or tactical breathing, was initially created by the United States military. Members of the armed forces, like the Navy Seals, would use this type of breathing to manage stress and improve their performance.1

This technique follows four steps, which include breathing in, holding, breathing out, and holding the breath. This approach is meant to be used in any situation in which you might feel stressed, fearful, or anxious, and need to gain control over your emotions and promote feelings of calm.2

What Is Box Breathing?
Box breathing is a deep breathing technique that helps you slow your breathing to help your body relax and decompress. It is called box breathing because people using this approach are meant to visualize a box as they follow the four breathing steps.

Not only is box breathing simple to use, but it also is extremely effective. The counting portion of the breathing helps to distract you from the stress you are feeling while the slower breathing pattern physically relaxes your body and slows your heart rate.3

9 Breathing Exercises To Relieve Anxiety
Box Breathing Technique
Box breathing is an incredibly versatile breathing technique that can be used in a variety of different circumstances. You do not have to wait for a calm environment to perform the technique like some other breathing methods or meditative practices.2

Instead, you can use box breathing before, during, or after a stressful, fearful, or anxious experience. Here is how to implement the box breathing technique:2

Breathe in slowly through your nose while counting to four.
Hold your breath while slowly counting to four.
Breathe out slowly while counting to four.
Hold your breath while slowly counting to four.
Repeat as needed.
You can visualize a box while moving through the steps. Picture each four-count as one side of the box; with each step, you complete a side until the square is complete.

If counting to four seems like too short or too long to hold your breath, you can adjust the length of the count to meet your needs. For instance, you may prefer to count to five instead of four while someone else might prefer to count to two. The key is to move at a pace that feels comfortable to you.2

How Long to Do Box Breathing
The length of time you spend using box breathing can depend on your personal preference as well as your reason for using the technique. If you are using box breathing as a daily practice to keep yourself grounded and relaxed, you may not need to spend too much time each session. Instead, just focus on doing what makes you comfortable.

If you are using box breathing to help cope with a stressful or fearful experience, you may need to keep repeating the breathing steps until you notice your body relaxing. As your body calms, your heart rate will slow down and your breathing pace will start to return to normal. For some people, this may be as short as five minutes and for others, it may take longer.4

Some research shows controlled ratios of breathing—when you breathe in and breathe out at equal lengths like with box breathing—promotes a balance between sympathetic (fight or flight) and parasympathetic (rest) nervous system activity. Researchers note this can be accomplished in as little as five minutes.4

What Is Box Breathing Good For?
When you are stressed or experiencing something extremely challenging, your body is on high alert. Box breathing can help activate your parasympathetic nervous system, which is responsible for your body’s relaxation response.5

This rest response slows your heart and breathing rates and lowers blood pressure, which can make the situation you are facing seem less challenging and overwhelming. Feeling calmer can also give you a sense of control over your circumstances. Studies have found evidence supporting both the physical and mental benefits of implementing box breathing.

Reduces Stress and Lower Cortisol
When you are stressed, your body releases cortisol, which is often described as the body’s stress hormone. The body will release cortisol in excessive amounts when it needs to stay on high alert or when you are under extreme stress.6

Research has shown breathing techniques similar to box breathing can reduce the level of cortisol in your body.7 This is significant because excess cortisol can lead to poor concentration, irritability, anxiety, and a reduced tolerance to stress.6

Boosts Mood and Mental Well-Being
Many studies have tied breathing techniques to improved mood and overall well-being.2 Breathing techniques are often at the core of different relaxation practices, such as Lamaze and yoga.

Some studies show more controlled breathing like the box breathing technique can be a useful strategy in reducing anxiety, depression, and stress.7

Researchers also have found intentional control over your breath can have a greater positive impact on your mood than passive attention to your breath like you might do in mindfulness or meditation.1

Improves Mental Clarity and Focus
Intentional breathing may also help clear your mind. One study found using breathing techniques could improve your focus and create a more positive outlook on life.8

Another study found focusing on the timing and pacing of your breath activates regions in your brain that are linked to attention and body awareness. These areas of your brain can also help regulate your response to stress. This study further strengthens the idea that controlling your breath, or counting breaths, may be used to organize thoughts and improve focus.9

Why Does Box Breathing Work?
When you are in a stressful or dangerous situation, you may go into “fight or flight” mode because your brain perceives some sort of threat. When this happens, your body releases several hormones including adrenaline and noradrenaline, which cause reactions like a rapid heartbeat and increased breathing.10

You can use box breathing to counteract this stress response. Research has shown controlled breathing like box breathing activates your parasympathetic nervous system, which helps to relax your body. These physiological changes result in reduced symptoms of anxiety, depression, anger, and confusion while increasing feelings of relaxation, comfort, and alertness.11

Additional Tips for Box Breathing
For box breathing to be effective, you need to be deliberate in approach. Focus on making each step of “the box” equal by keeping a consistent count of breath in each step. This slow, controlled pattern will help reduce your stress level, reduce your heart rate, and steady your breathing.2

Some people find making this type of breathing a daily part of their routine improves their well-being and allows them to reduce stress in their life. Research has found using breathing techniques consistently may help you become more aware of your stress triggers.1

Eventually, you will learn to automatically implement box breathing any time you need it. Researchers suggest that by learning to reduce the physiological signs of stress, you will gain a greater sense of control over your life and your circumstances.1

If box breathing and other relaxation techniques are not able to help you manage feelings of stress or anxiety, it may be helpful to see a mental health provider. They can assess your symptoms and offer support and other coping strategies.

A Quick Review
Box breathing is a relatively simple relaxation technique that can be done in any environment to help you feeling calmer and in control of your emotions. The method follows four steps: breathe in, hold, breathe out, hold. It helps to visualize a box, with each step as one side, as you breathe.

Using box breathing on a regular basis can help you manage your stress and anxiety levels, and may help you recognize and reduce the impact of stressful triggers. If box breathing and other relaxation techniques are not helping, you can always talk to a mental health professional for more support.