Navy SEAL Technique

Box Breathing Exercise

Box breathing is a powerful technique to reduce stress, improve focus, and restore calm. Follow the visual guide below for a balanced breathing pattern.

Inhale
4 seconds

Instructions

  1. 1Inhale slowly through your nose for 4 seconds
  2. 2Hold your breath for 4 seconds
  3. 3Exhale slowly through your mouth for 4 seconds
  4. 4Hold your breath again for 4 seconds
  5. 5Repeat the cycle for 5-10 minutes for best results