Box Breathing
Box breathing (4-4-4-4 pattern) is used by Navy SEALs and elite performers for stress management. It's ideal for sustained calm rather than acute stress relief, making it perfect for pre-performance situations.
Expected Outcome
Improved HRV; reduced anxiety
How to Do It
Inhale for 4 seconds
Breathe in slowly through your nose for a count of 4.
4 secondsHold for 4 seconds
Hold your breath comfortably for a count of 4.
4 secondsExhale for 4 seconds
Release breath slowly through nose or mouth for a count of 4.
4 secondsHold empty for 4 seconds
Pause with empty lungs for a count of 4 before the next inhale.
4 secondsRepeat for 4-10 minutes
Continue the cycle. Effects strengthen with duration.
4-10 minutesResearch Evidence
This protocol is based on 1 peer-reviewed study. Click any link to verify the research on PubMed.
Box breathing and vagal stimulation
Military stress training research • Various studies (2020)
Key Finding: Extended exhale activates parasympathetic nervous system; used in military stress training