Box breathing, also known as square breathing, is a technique used when taking slow, deep breaths. It can heighten performance and concentration while also being a powerful stress reliever. It’s also called four-square breathing.
This technique can be beneficial to anyone, especially those who want to meditate or reduce stress. It’s used by everyone from athletes to U.S. Navy SEALs, police officers, and nurses.
You may find it particularly helpful if you have a lung disease such as chronic obstructive pulmonary disease (COPD).
Before you get started, make sure that you’re seated upright in a comfortable chair with your feet flat on the floor. Try to be in a stress-free, quiet environment where you can focus on your breathing.
Keeping your hands relaxed in your lap with your palms facing up, focus on your posture. You should be sitting up straight. This will help you take deep breaths.
When you’re ready, start with step 1.
Sitting upright, slowly exhale through your mouth, getting all the oxygen out of your lungs. Focus on this intention and be conscious of what you’re doing.
Inhale slowly and deeply through your nose to the count of four. In this step, count to four very slowly in your head.
Feel the air fill your lungs, one section at a time, until your lungs are completely full and the air moves into your abdomen.
Hold your breath for another slow count of four.
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Exhale through your mouth for the same slow count of four, expelling the air from your lungs and abdomen.
Be conscious of the feeling of the air leaving your lungs.