Box breathing
Also known as: four-square breathing, tactical breathing
AAdequate Evidence2 studies referenced
Structured breathing pattern (4-4-4-4) used by Navy SEALs for acute stress management and focus.
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.
Studies on Box breathing (2)
1.
The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults
Ma X, et al. (2017) · Front Psychol · n=40
RCTPubMed
2.
How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing
Zaccaro A, et al. (2018) · Front Hum Neurosci
Systematic ReviewPubMed
Health domains
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