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Box Breathing

mental_health · easy · 5 min per session, 1-3 sessions/day

What is Box Breathing?

Equal-ratio breathing technique (4-4-4-4 pattern) used by Navy SEALs, athletes, and first responders for composure in high-pressure situations. Research shows greater improvements in mood and respiratory rate compared to mindfulness meditation.

Is there evidence for it?

EVIDENCEmoderate

How do you do Box Breathing?

  1. 1.Inhale slowly through your nose for 4 seconds
  2. 2.Hold your breath for 4 seconds
  3. 3.Exhale slowly through your mouth for 4 seconds
  4. 4.Hold the empty lungs for 4 seconds
  5. 5.Repeat for 4-6 cycles; use before stressful events, during anxiety, or as a daily regulation practice

How long does it take?

5 min per session, 1-3 sessions/day.

Is it hard to start?

easy.

PRACTICE ITBox breathing, guided — 10 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: Mark Divine (former Navy SEAL, popularizer); Huberman Lab research on breathing and mood regulation
breathwork · focus · stress-relief · performance · navy-seals · regulation
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