Box Breathing 4 4 4 4 Technique

Source: Why is box breathing - Medical News Today

It is a relaxation technique to return breathing to a usual rhythm after stress.

Box breathing involves four basic steps, each lasting 4 seconds:

• breathing in
• holding the breath
• breathing out
• holding the breath

Technique Details

1. Do it while seated or supported, feet on the floor
2. Close eyes, breath through the nose, while counting to four
3. Hold breath while counting to four, relax mouth and nose
4. Exhale for 4 seconds
5. Wait 4 seconds
6. Repeat above at least 3 times

Suggestion is repeat for 4 minutes or until calm. Variation is count to 3 if 4 is challenging.

Use Cases

Box Breathing is also known as resetting the breath or four square breathing.

Who / when to use it

• People with stressful jobs (soldiers, police)
• Rec enter yourself
• Improving concentration

More Tips

• Find a quiet space for box breathing
• Placing a hand on the chest and other on lower stomach can help
• Try to feel and see the air when breathing in
• Feel expansion of the stomach, but do not force the muscles to push
• Relax muscles
• Combine it with other mindfulness exercises