The 4-7-8 Breathing Method
A calming breath pattern that signals your nervous system to relax
Breathing2-3 minutes
Breathing
Box Breathing
A military-grade technique used by Navy SEALs to stay calm under pressure
5 minutes
Box breathing, also known as square breathing, involves equal counts for inhaling, holding, exhaling, and holding again. This creates a "box" pattern that helps regulate the autonomic nervous system and reduces stress hormones.
How To Do It
- 1
Sit upright with your feet flat on the floor and hands resting on your lap.
- 2
Exhale slowly through your mouth to empty your lungs completely.
- 3
Inhale slowly through your nose for 4 seconds.
- 4
Hold your breath for 4 seconds.
- 5
Exhale slowly through your mouth for 4 seconds.
- 6
Hold empty for 4 seconds, then repeat for 5-10 cycles.
The Science Behind It
Box breathing activates the parasympathetic nervous system while deactivating the sympathetic "fight or flight" response. Research shows it lowers cortisol levels and improves focus by increasing oxygen efficiency in the blood.
Tips
Focus on a visual box in your mind, tracing each side with each breath phase.
If 4 seconds feels too long, start with 3 seconds and gradually increase.
This technique works equally well for anxiety during the day or bedtime relaxation.
Best For
Anxiety reliefCalming racing thoughtsStress relief