Back to techniques
breathing
Box Breathing
A simple breathing technique that helps regulate the nervous system and reduce stress. Also known as Square Breathing.
Source: Described in 'Breath' by James Nestor (attributed to Navy SEALs) and 'Why Has Nobody Told Me This Before' by Julie Smith (as Square Breathing)
5-10 minutes
beginner
stressanxietypanic
How to practice
- 1Sit or lie down in a comfortable position
- 2Inhale through your nose for 4 counts
- 3Hold your breath for 4 counts
- 4Exhale through your mouth for 4 counts
- 5Hold for 4 counts before the next inhale
- 6Repeat for 4-8 cycles
Based on literature
Breath
James Nestor • 2020
The new science of a lost art - how breathing affects our health and performance.
Why Has Nobody Told Me This Before
Julie Smith • 2022
Practical tools for managing your mental health.