Square Breathing
A simple, powerful technique for stress management, focus, and emotional regulation using equal 4-count intervals.
🫁 Follow the Circle
Recommended: Practice 5-10 minutes for optimal benefits
📖 How to Practice Box Breathing
Inhale (4 counts)
Breathe in slowly and deeply through your nose for a count of 4. Fill your lungs completely, feeling your chest and abdomen expand. Keep the breath smooth and steady.
Hold In (4 counts)
Hold your breath for a count of 4. Keep your body relaxed and still. This pause allows your body to absorb the oxygen and creates a sense of control.
Exhale (4 counts)
Exhale slowly and completely through your nose or mouth for a count of 4. Empty your lungs fully, feeling your chest and abdomen contract. Release any tension as you breathe out.
Hold Out (4 counts)
Hold your breath out for a count of 4. Keep your body relaxed. This completes the "box" pattern. Then begin the cycle again with an inhale.
Repeat
Continue this 4-4-4-4 pattern for 5-10 minutes. The equal intervals create a balanced, rhythmic pattern that calms the nervous system and enhances focus.
✨ Benefits of Box Breathing
- Reduces stress and anxiety by activating the parasympathetic nervous system
- Improves focus and concentration - used by athletes and professionals
- Helps manage panic attacks and acute stress responses
- Enhances emotional regulation and self-control
- Improves sleep quality when practiced before bedtime
- Increases oxygen efficiency and lung capacity
- Promotes mental clarity and decision-making
- Can be practiced anywhere, anytime - perfect for on-the-go stress relief