It’s time to talk about something simple but surprisingly powerful: box breathing.
You might’ve already heard the term floating around in a yoga class, during a chat about mindfulness, or maybe someone casually dropped it during a cold plunge session. But if you're still wondering what on earth box breathing actually is, or why it’s suddenly become everyone's favourite way to "find their calm" - you're in the right place.
Let’s break it down, no fluff, just the real deal.
so... what is box breathing?
Box breathing (also known as square breathing) is a super simple 4 step breathing technique that helps you to calm your nervous system, focus your mind, and generally feel less like you're being steamrolled by life.
The name “box” comes from the idea that each part of the breath - inhale, hold, exhale, hold - is equal in length, like the four sides of a square. It’s about breathing in a structured, rhythmic way, usually something like:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
...and then you repeat. That’s literally it. Breathe in a square. That’s the motto.
Sounds too easy, right? But don’t knock it till you’ve tried it.
so where does it come from?
Box breathing isn’t some new wellness fad cooked up by an influencer in a salt cave. It’s actually a technique used by Navy SEALs to stay calm and focused in high-pressure situations (1). Yeah - those people who jump out of planes and defuse bombs. If it helps them keep their cool in tricky situations, it can probably handle your rush hour commute or stressful work Zoom.
That said, the roots of breath control go way, way back. Ancient yogis and meditation practitioners have used controlled breathing techniques for centuries. Box breathing is just a modern, structured take on something humans have always known: how you breathe affects how you feel.
why should you care?
Good question.
If you’re constantly feeling on edge, burnt out, anxious, or just mentally foggy - your nervous system is probably running in overdrive. In the modern world, we’re bombarded by emails, notifications, traffic, bills, existential dread... you name it. Your body often doesn’t know the difference between real danger and just being really, really annoyed.
Box breathing helps you to tap into your parasympathetic nervous system - the “rest and digest” side of things, allowing you to tell your body, “Hey, we’re alright. You can chill out now.”
Here’s what it can help with:
- Reducing anxiety and stress
- Improving concentration and focus
- Helping with sleep
- Lowering blood pressure and heart rate
- Feeling grounded in the present moment (2)
Not bad for something that takes about 60 seconds to try, eh?
how to do box breathing (without overthinking it)
You don’t need any special equipment, incense, or mountain views to do this. Just you, your breath, and ideally a quiet-ish spot (though you can of course do it in a public / busy space once you get the hang of it).
Here’s a simple step-by-step:
- Sit comfortably – back straight, shoulders relaxed. You can close your eyes if you’re somewhere safe to do so.
- Inhale through your nose for 4 seconds – feel your belly and chest expand.
- Hold your breath for 4 seconds – no tensing, just stay still.
- Exhale slowly through your mouth for 4 seconds – let it all out, nice and controlled.
- Hold your breath again for 4 seconds – still, calm. You're doing great!
- Repeat for 4-5 rounds – or as many as you need. Even one minute can make a difference.
If 4 seconds feels too much at first, scale it back. Try 3s, or even 2s. This isn’t a competition. The key is even, controlled breathing. That's it. You can build up the duration over time.
when should you use box breathing?
Literally any time. But here are some golden moments where it really comes in handy:
- Before a stressful meeting or interview – Enables you to centre yourself so you don’t start rambling like you’ve had six coffees (we’ve all been there).
- While stuck in traffic or on a delayed train – Instead of seething in silence, try breathing. Revolutionary, we know.
- After an argument – Helps you stop spiralling internally and come back to earth.
- Before bed – Perfect way to calm a racing mind and actually get some decent kip.
- First thing in the morning – Helps set the tone before you dive into the day.
It’s also a brilliant “reset” button in the middle of the workday. Close the laptop, look away from the screen, and just... breathe.
a few quick tips
- Don’t force it. If holding your breath feels uncomfortable, reduce the seconds.
- Use a timer or visual guide if it helps – loads of apps and YouTube videos have box breathing animations you can follow.
- Consistency beats intensity. Doing 2 minutes every day is better than doing 20 minutes once a month.
- Pair it with other calming habits – like journaling, stretching, or just turning your phone off for 10 mins.
final thoughts: box breathing is your brain’s reset button
It's free, it's simple, and it works.
If you’re looking for an easy way to slow down, manage stress, and feel a bit more in control of your day – give box breathing a try. You’ve got nothing to lose, and potentially a lot of calm to gain from something so simple and easy to incorporate into your routine.
And hey, even if it doesn’t change your life overnight, it might just help you get through your next traffic jam without losing the plot. And that’s a win in my book.
Breathe easy. Until next time, eve Sleep.
