Breathing Techniques
Box Breathing
Petra Peyer · 26 Aug 2025 · 1 min read
A simple and powerful breathing technique that brings calm, clarity, and balance to your nervous system. Used by athletes, meditators, and even Navy SEALs – and perfect for anyone needing to reset in daily life.
How Box Breathing works
You breathe in four equal parts – like drawing the sides of a square.
InhaleHoldExhaleHold
The pattern
- Inhale through the nose for 4 counts
- Hold the breath for 4 counts
- Exhale slowly through the nose or mouth for 4 counts
- Hold the breath out for 4 counts
Then repeat the cycle 4 to 8 times.
Benefits of Box Breathing
- Activates the parasympathetic (rest-and-digest) nervous system
- Lowers stress and anxiety
- Improves focus and emotional regulation
- Grounds you in the present moment
When to use Box Breathing
- Before a performance or difficult conversation
- After conflict or overwhelm
- As a daily reset practice
- With children – it's easy and fun to teach using visuals