Box Breathing

A cyclic breath pattern designed to downregulate the nervous system, promoting a state of calm and focus.

Tactical Breathwork (US Navy SEALs, Mark Divine) · Box breathing, or square breathing, is a technique utilized by individuals in high-stress environments, notably within the US Navy SEALs. Mark Divine, a former SEAL commander and founder of SEALFIT, has popularized this method as a tool for mental fortitude and physiological control. · Acute stress, anxiety, difficulty concentrating, dysregulated nervous system. · Perform 5-10 rounds (initial guidance). For acute stress, a single round may be sufficient. For sustained benefit, integrate daily.

Why it works

Box breathing manipulates intrathoracic pressure and vagal tone. The equal duration of inhalation, breath-hold, exhalation, and breath-hold between cycles helps to balance oxygen and carbon dioxide levels. This rhythmic pattern activates the parasympathetic nervous system, leading to a reduction in heart rate and blood pressure, and a shift from sympathetic dominance (fight-or-flight) to a calmer state. The controlled breath-holds increase CO2 tolerance, which can further enhance mental resilience and emotional regulation.

How to practice

1. Find a comfortable seated position with a straight spine.

2. Inhale slowly through your nose for a count of four, filling your lungs evenly.

3. Hold your breath for a count of four.

4. Exhale slowly through your nose or mouth for a count of four, emptying your lungs completely.

5. Hold your breath, with empty lungs, for a count of four.

6. Repeat this cycle.

7. Find a comfortable seated position with a straight spine.

8. Inhale slowly through your nose for a count of four, filling your lungs evenly.

9. Hold your breath for a count of four.

10. Exhale slowly through your nose or mouth for a count of four, emptying your lungs completely.

11. Hold your breath, with empty lungs, for a count of four.

12. Repeat this cycle.