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Box breathing, also known as square breathing, is a powerful stress-relief technique. This method of deep breathing is also called the 4×4 breathing technique. It is used by everyone from athletes to U.S. Navy SEALs, police officers, and nurses to yoga practitioners, and by anyone else who wants a quick, effective method for steadying the mind and promoting relaxation.
Understanding Box Breathing
The technique is called “box breathing” because there are four equal parts to it, much like the sides of a square or a box. Each part consists of holding or breathing for four seconds. The simplicity of this method belies its potency in inducing a calm and present state of mind.
Here’s the step-by-step process:
1. Inhale
Inhale through your nose while slowly counting to four. Feel the air enter your lungs.
2. Hold
Hold your breath inside while slowly counting to four. Try not to clamp down your mouth or nose. Simply avoid inhaling or exhaling for 4 seconds.
3. Exhale
Exhale through your mouth for the same slow count of four, expelling the air from your lungs and abdomen.
4. Hold
Hold your breath again for another count of four before repeating this process.
"Box-breathing can induce the relaxation response, counteracting the physiological effects of stress."
"Controlled breathing practices can increase energy, improve the immune response, and increase our ability to deal with stress."
The Origins of Box-Breathing
The practice of controlled breathing has been present in various forms throughout history, particularly within ancient Eastern practices like yoga and meditation. Box-breathing, in particular, though popularized in the modern-day by elite military units, is rooted in these age-old traditions that emphasize the harmonization of breath and mind for enhanced physical and mental state control.
The Science of Box-Breathing
The Benefits of Box-Breathing
Box-breathing offers several psychological and physiological benefits, which include:
Stress Reduction
By slowing the breath, box-breathing can help decrease stress levels, as demonstrated by reduced cortisol (the stress hormone) in the body.
Improved Focus
Controlled breathing enhances the concentration of the mind, thus aiding in clearer and more focused thought processes.
Regulated Blood Pressure
Regular practice can help in managing blood pressure levels, as it encourages relaxation of the tension in blood vessels.
Enhanced Lung Function
This technique can also contribute to better lung capacity and more efficient use of the respiratory system.
Setting the Stage for Box Breathing
Creating the right environment and mindset is crucial for the practice of box breathing.
Environment
Find a quiet place where you’re unlikely to be interrupted. Dimming the lights or closing your eyes can help minimize distractions. Sitting comfortably with a straight back, either on a chair with your feet flat on the ground or on the floor with your legs crossed, can enhance your ability to take deep, full breaths.
Mindset
Harvard-educated Dr. Andrew Weil suggests that the regular practice of a consistent breathing technique can “make an enormous difference in your life.” Dr. Weil emphasizes the importance of focus in his discussions about breathing exercises. Concentrate on the numbers as you breathe, or visualize a box being drawn with each breath phase.
Implementing Box-Breathing in Daily Life
To make box-breathing a part of your routine, consider the following tips:
Routine Practice
Set aside time each day for box-breathing, perhaps in the morning or before bed.
Stressful Situations
Utilize the technique when facing stressful or anxiety-inducing scenarios.
Concentration Boost
Before tasks requiring focus, perform a few minutes of box-breathing to clear and prepare your mind.
As a Meditation Tool
Incorporate box-breathing into your meditation practice as a way to center yourself.
Testimonials and Expert Opinions
Many have extolled the virtues of box breathing. Mark Divine, a retired Navy SEAL commander, calls box breathing a “foundational technique” and credits it with helping him maintain emotional clarity in high-stress situations. Divine wrote about the practice in his book “The Way of the SEAL,” where he explains that mastering one’s breath is crucial to developing mental toughness and focus.
Dr. Emma Seppälä, the Science Director of Stanford University’s Center for Compassion and Altruism Research and Education, also praises breathing techniques for their stress-reducing benefits. She notes that controlled breathing practices can “increase energy, improve the immune response, and increase our ability to deal with stress.”
Challenges and Considerations
For those new to box breathing, it might feel uncomfortable to hold the breath at first. Experts suggest starting with shorter periods and gradually working up to the four-second rule. It’s also important to note that those with respiratory conditions like COPD or asthma should consult a healthcare provider before attempting box breathing.
Conclusion
Box breathing is more than just a way to take a few deep breaths. It’s a methodical practice that can help anyone from stressed-out professionals to first responders find a moment of calm amid chaos. This technique’s real-world benefits have been recognized by science and supported by testimonials from individuals who operate in high-stress environments.
With a legacy that stretches back to ancient meditative practices and a growing body of modern research to support its benefits, box breathing is an accessible and effective tool for managing stress, improving focus, and cultivating a greater sense of peace in one’s daily life.
Box-Breathing Book Recommendations
Here is a collection of the best books on the market related to box-breathing:
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References
- Ma, X., Yue, Z.-Q., Gong, Z.-Q., Zhang, H., Duan, N.-Y., Shi, Y.-T., Wei, G.-X., & Li, Y.-F. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Journal of Clinical Psychology, 73(6), 606-617. doi:10.1002/jclp.22348
- Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12, 353. doi:10.3389/fnhum.2018.00353
- Divine, M. (2015). The Way of the SEAL: Think Like an Elite Warrior to Lead and Succeed. Reader’s Digest.
- Seppälä, E. M., Nitschke, J. B., Tudorascu, D. L., Hayes, A., Goldstein, M. R., Nguyen, D. T. H., Perlman, D., & Davidson, R. J. (2017). Breathing-based meditation decreases posttraumatic stress disorder symptoms in U.S. military veterans: a randomized controlled longitudinal study. Journal of Traumatic Stress, 30(4), 397-405. doi:10.1002/jts.22204
- Symington, S. (2019). Freedom from Anxious Thoughts and Feelings: A Two-Step Mindfulness Approach for Moving Beyond Fear and Worry. New Harbinger Publications.
- Weil, A. (2016). Breathing: The Master Key to Self Healing. [Audio CD]. Sounds True.
Benson, H., & Klipper, M. Z. (2000). The Relaxation Response. HarperTorch.
