Box breathing, also known as square breathing or four-square breathing, is a technique used when taking powerful and slow deep breaths. It can heighten concentration, clear the mind, and relax the body. This technique has especially been popular among U.S. Navy SEALs and athletes to help improve focus and calm the mind.

The Box Breathing Technique

This technique can be practiced anywhere as long as you can find a comfortable and quiet area. Take a seat with your back supported and feet on the ground. Close your eyes and begin to breathe to the count of four. Follow the steps below.

Step 1: Inhale for 4 seconds 
Inhale deep from your nose while slowly counting to four. Fill your lungs and feel the air move into your abdomen.  

Step 2: Hold for 4 seconds
Hold your breath while slowly counting to four. 

Step 3: Exhale for 4 seconds
Open mouth exhale while slowly counting to four. Exhale all the air out from your lungs and abdomen.

Step 4: Hold for 4 seconds
Hold your breath while slowly counting to four. 

Repeat the process until you feel calm and relaxed.

Deep breathing and meditation techniques have been shown to reduce stress, anxiety, and depression. Use your Enlightenment Planner to track your thoughts and feelings. You can also refer to our monthly sections for further meditation techniques.