What Is Box Breathing

Box Breathing, also known as square breathing, is a powerful and simple breathing technique used to reduce stress and improve focus. It gained popularity through figures like Mark Divine, a former Navy SEAL commander, who taught it for tactical situations requiring extreme calm and concentration.

The Concept: A Square of Breath

The name "Box Breathing" comes from the equal duration of its four phases, forming the sides of a square:

1. Inhale for a count of four.
2. Hold your breath for a count of four.
3. Exhale for a count of four.
4. Hold your breath (with empty lungs) for a count of four.

This creates a rhythmic, symmetrical pattern that helps balance the nervous system.

Scientific Sources:

• Divine, M. (2015). "The Way of the Seal: Think like an Elite Warrior to Lead and Succeed."