Box Breathing
A simple but powerful relaxation technique to help reduce stress and improve focus
How It Works
Box breathing, also known as square breathing, is a simple but powerful relaxation technique that can help reduce stress, improve focus, and promote calmness. Used by Navy SEALs and students alike, it's particularly effective before exams, presentations, or any high-pressure academic situation where you need to stay focused and calm.
The technique follows a simple pattern:
- Inhale slowly for 4 seconds
- Hold your breath for 4 seconds
- Exhale slowly for 4 seconds
- Hold your breath for 4 seconds
Benefits
- Reduces stress and anxiety
- Improves concentration
- Helps manage emotional responses
- Can lower blood pressure
- Promotes better sleep
When to Use Box Breathing
You can practice box breathing:
- Before stressful situations
- During anxiety attacks
- As part of your daily meditation routine
- When you need to focus or calm down
- Before bedtime to help with sleep
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