Box Breathing

A Relaxation and Focus Technique

Introduction

Box breathing is a technique used to calm yourself down with a simple 4 second rotation of breathing in, holding your breath, breathing out, holding your breath, and repeating.

Also known as a Navy SEAL breathing technique, or tactical breathing, it’s a surprisingly simple but effective way to help regain calm and control of your thoughts when you are under stress.

A perfect visual meditation for those time when you can’t listen to audio, or you just need a quick second to refocus.
Use this image to help you regain focus!

Here are the directions:

1. Inhale for 4 seconds (as the circle expands)
2. Hold your lungs full for 4 seconds (as the circle stays fully expanded)
3. Exhale for 4 seconds (as the circle shrinks)
4. Hold your lungs empty for 4 seconds (as the circle is contracted)

That’s it!
Repeat for as much as you need to calm down.