Box breathing

Also known as: four-square breathing, tactical breathing

Confidence pending0 studies referenced

Structured breathing pattern (4-4-4-4) used by Navy SEALs for acute stress management and focus.

This entry is in our database, but the research pipeline has not yet synthesized supporting papers. Evidence will update automatically as it's ingested.

Duration

5-10 minutes · As needed

Editorial recommendation

Frequency

As needed

Equipment

None

How to do it

1Inhale for 4 seconds
2Hold for 4 seconds

3Exhale for 4 seconds
4Hold for 4 seconds
5Repeat for 5-10 minutes

Safety notes

Very safe. Can be done anywhere.

Questions about Box breathing

How was Box breathing actually done in the studies?

How long and how often did studies test Box breathing?

Are there safety considerations for Box breathing?

Health domains

Stress management Cognitive performance

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