Box Breathing: The Ultimate Beginner's Guide

Box breathing, also known as square breathing, is one of the most accessible and effective breathwork techniques. Used by Navy SEALs to stay calm in high-stress situations, it's perfect for beginners.

What is Box Breathing?

Box breathing follows a simple 4-4-4-4 pattern:

Inhale for 4 counts

Hold for 4 counts

Exhale for 4 counts

Hold for 4 counts

Repeat

Think of it as drawing a box with your breath—each side of the box represents one phase of the breathing cycle.

Why It Works

This technique works by:

Creating a rhythmic pattern that calms the mind

Balancing oxygen and CO2 levels

Activating the parasympathetic nervous system

Giving your mind a focal point (the counting)

When to Use Box Breathing

Before important meetings or presentations

When feeling anxious or overwhelmed

As a pre-sleep routine

During meditation

Anytime you need to center yourself

Tips for Success

**Start slow**: If 4 counts feels too long, try 3 counts instead

**Be consistent**: Practice daily, even if just for 2-3 minutes

**Use visual guides**: MindFu's animated breathing guide makes it easy to maintain the rhythm

**Don't force it**: If holding your breath feels uncomfortable, reduce the count

Download MindFu to access guided Box Breathing sessions with visual animations and calming atmospheres.