Master box breathing, and you’ll feel ready to take on any challenge

We’ve all been in that situation: your heart is racing, your mind is stuck in an endless loop, anxiety is building up, and you’re moments away from an important meeting. Box breathing might be the magic tool you desperately need in that moment. This specially designed deep-breathing technique relaxes the nervous system and lowers blood pressure in just two minutes — just in time for you to walk into the room and impress everyone present.

What is box breathing?

Box breathing is a deep-breathing technique that involves slow, even breaths in steady cycles, which has been proven to help lower blood pressure and reduce pain. Psychologists love it because it’s a powerful tool that helps release built-up stress and bring anxiety under control almost instantly. This technique can be useful for anyone, regardless of gender, fitness level, or experience.

What’s the trick behind deep breathing?

According to research, box breathing reduces breathing frequency in 99% of people, and breathing rate directly affects the autonomic nervous system. Deep breathing with this technique — also known as square breathing — allows carbon dioxide (CO₂) to temporarily build up in the blood, which slows the heart rate and stimulates the parasympathetic nervous system, according to the American Heart Association. This creates a sense of calm and relaxation in both the body and mind. Research has shown that box breathing:

lowers blood pressure
promotes a feeling of calm
reduces stress
helps manage anxiety, depression, PTSD, and insomnia.

Box breathing — step by step

First, a note: box breathing is generally safe for most people, but if you have a history of heart problems or breathing difficulties, consult a doctor before practicing it. If you’re healthy, it’s time to begin.

Sit down in a chair. Make sure your back is straight and your feet are flat on the floor. Try to find a quiet space, away from anything that triggers stress. Keep your hands relaxed in your lap, palms facing up, and pay attention to your posture — the depth of your breath depends on it.

Step 1: Slowly exhale
Sitting upright, slowly exhale through your mouth, releasing all the air from your lungs. Focus on the movement and stay aware of what you’re doing.

Step 2: Slowly inhale
Inhale slowly and deeply through your nose to a count of 4. Count very slowly. Feel your lungs filling with air, section by section, until they are full and the air moves into your abdomen.

Step 3: Hold your breath
Hold your breath to another slow count of 4, at the same pace as when you inhaled.

Step 4: Exhale again
Exhale through your mouth to a slow count of 4, keeping the same rhythm. Push all the air out of your lungs and abdomen. Stay aware of the sensation.

Step 5: Hold your breath again
Hold your breath for another slow count of 4, and then repeat the cycle.