Box Breathing
4-4-4-4
How to Practice
Sit comfortably with your back straight. Inhale through your nose for 4 seconds. Hold your breath for 4 seconds. Exhale slowly through your mouth for 4 seconds. Hold empty for 4 seconds. Repeat.
Tips
Keep your spine long and avoid slouching throughout the cycle.
Let your abdomen expand on the inhale rather than lifting your shoulders.
If 4 seconds is too long, start with a 3-second count for each phase.
Focus your gaze softly ahead or close your eyes to minimize distraction.
Practice consistently; the calming effect often strengthens over time.
Safety Notes
- • Stop if you feel dizzy
- • Do not practice while driving
About This Practice
A calming technique used by Navy SEALs. Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat.
How to Practice
Sit comfortably with your back straight. Inhale through your nose for 4 seconds. Hold your breath for 4 seconds. Exhale slowly through your mouth for 4 seconds. Hold empty for 4 seconds. Repeat.
Tips
Keep your spine long and avoid slouching throughout the cycle.
Let your abdomen expand on the inhale rather than lifting your shoulders.
If 4 seconds is too long, start with a 3-second count for each phase.
Focus your gaze softly ahead or close your eyes to minimize distraction.
Practice consistently; the calming effect often strengthens over time.
Precautions
Stop if you feel dizzy
Do not practice while driving