Tag: present moment

There’s a lot wrong with the world right now. My head and heart alternate in what hurts – and that’s just from “first-world problems.” I don’t want to belittle anyone’s experience, including my own, but it’s good to keep perspective. I can’t solve anyone’s problems, but what I can do, is offer a technique that helps me cope whenever I feel like there’s a vice on my chest – box breathing. It’s an easy and effective little tool to help you out in the moment.

What is box breathing?

Box breathing is a controlled breathing exercise where you inhale, hold your breath, exhale, and hold again — all for equal counts, typically four seconds each. It’s called “box” breathing because the pattern of breath creates a mental image of a square, with each side representing a phase of the practice.

This technique is used by Navy SEALs, athletes, and mindfulness practitioners alike to build resilience, enhance focus, and manage stress. But you don’t have to be in a high-stakes situation to benefit from it — box breathing is just as helpful in everyday life. I use it multiple times a day (a lot more lately LOL).

I like to know how things work and why they work so let’s first look at the steps to practice box breathing and then the mechanics behind it.

How to practice box breathing

Ideally, I’d start with “get comfortable,” but that’s not always possible when the world is burning around you. So let’s settle for “pause what you’re doing,” shall we? (For example, I’ve pulled over to the side of the road when driving to rescue my mind with box breathing. Once you recognize that you need it, just stop and take a minute to reset.)

If possible, sit down, with your feet flat on the ground and hands resting on your lap. I find that closing my eyes is super helpful as well.

1. Inhale for 4 seconds – Breathe in slowly and deeply through your nose for a count of 4.
2. Hold your breath for 4 seconds
3. Exhale for 4 seconds – Slowly breathe out through your mouth for a count of 4.
4. Hold for 4 seconds – Hold your breath on the bottom of the exhale for a count of 4 before beginning the next inhale.

Repeat for at least three rounds to notice a difference, but go for as long as you like. For me, a minute or so is ideal, but you do you. Also, if the 4 seconds on each step feel off to you, add or subtract as you see fit. Just keep all four phases even.

The science behind box breathing

In simplest terms, box breathing helps regulate your body’s nervous system and brings you into a state of balance. (Scroll all the way down for a few links to relevant studies.)

There are actually many techniques for “slow breathing,” many of which have a similar positive effect on your body. Take a look at this paper from NIH, which reviewed and links to multiple studies on breathing practices. I happen to know and love box breathing, so that’s my go-to when it comes to breathing exercises.

Box breathing activates the parasympathetic nervous system.

Your body has two main nervous system responses: the sympathetic nervous system (responsible for the “fight or flight” response) and the parasympathetic nervous system (responsible for the “rest and digest” response). When you’re stressed, your body stays in a high-alert state, which can lead to chronic anxiety, fatigue, and even physical health issues. Box breathing helps shift your body into the parasympathetic state, lowering your heart rate and promoting relaxation. Activating the parasympathetic nervous system helps your body return to a state of calm, allowing you to think more clearly and feel more at ease.

Box breathing helps balance your oxygen and carbon dioxide levels.

The even, measured rhythm of box breathing optimizes your body’s oxygen and carbon dioxide exchange, preventing symptoms of hyperventilation like dizziness. Proper gas exchange is crucial for mental clarity and physical relaxation. When these gases are in balance, your brain and body can function more efficiently, leaving you feeling grounded and alert.

Box breathing reduces cortisol levels.

Deep, intentional breathing has been shown to lower cortisol, the body’s primary stress hormone. High cortisol levels can contribute to anxiety, poor sleep, weight gain, and even long-term health issues. By reducing cortisol through box breathing, you’re giving your body a chance to recover and recharge.

Box breathing aids mindfulness and awareness.

The structured, repetitive nature of box breathing brings your attention to the present, much like a meditation practice. When you focus on your breath, you interrupt anxious thought patterns and create mental space. This makes it easier to experience a sense of calm, even in the middle of a chaotic day.

Use box breathing whenever you need it

Box breathing isn’t a magic cure-all for the chaos of life, but it is a powerful tool to carry with you. It’s a quick, accessible way to reset your body and mind whenever you need it. By practicing this technique regularly, you’re not just calming your body in the moment – you’re training yourself to handle everyday difficulties more effectively over time. So the next time life feels overwhelming, remember that your breath is always there to guide you towards calm.

Here are some resources to support this article and for further reading on the relationship between breathing and stress/anxiety:

• Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature
• The physiological effects of slow breathing in the healthy human
• The role of deep breathing on stress
• Mindfulness meditation improves cognition: evidence of brief mental training