A Beginner's Guide to Box Breathing for Instant Stress Relief

Box breathing (also known as square breathing) is a regulated autonomic technique used by clinical psychologists and Navy SEALs to instantly down-regulate the sympathetic nervous system and stimulate the vagus nerve.

The 4-Step Box Breathing Protocol

1. Inhale (4 Seconds): Inhale slowly through your nose, expanding your diaphragm.
2. Hold (4 Seconds): Retain the breath gently without straining your throat.
3. Exhale (4 Seconds): Release air smoothly through your mouth or nose.
4. Hold (4 Seconds): Pause with empty lungs for 4 seconds before the next cycle.

Repeat for 4 to 6 cycles (approx. 3 minutes) to restore baseline heart rate variability (HRV).