5 Box Breathing Benefits: From Stress Relief to Better Focus

You might not pay much attention to your breathing. It just happens in the background as you go about your day. But your breathing patterns can influence your health, and paying more attention to your breath can help boost your mental, emotional, and physical well-being. Box breathing is one breath control exercise with proven benefits you can easily add to your routine.

Originally published on GoodRx

What is box breathing?

Box breathing, also called square breathing, involves inhaling, holding your inhale, exhaling, and holding your exhale for equal lengths of time, usually 4 seconds. The breathing method aims to calm your mind and relax your body. Here’s how to practice the box breathing technique:

Step 1: Find a comfortable standing or seated position. Relax your shoulders and keep your spine neutral.

Step 2: Take a few regular breaths. You may want to close your eyes.

Step 3: Inhale slowly through your nose for 4 counts. You can count to 4 in your head, making each count about 1 second.

Step 4: When you get to 4, hold your breath for another count of 4.

Step 5: Exhale through your mouth for 4 counts.

Step 6: Hold your breath again for 4 counts.

Step 7: Start this cycle again and repeat as many times as you’d like.

During this 4-4-4-4 breathing technique (inhale for 4, hold for 4, exhale for 4, hold for 4), try imagining a box and following around the perimeter. This visual can help you focus and maintain the rhythm.

Although 4 is the suggested count, you can adjust the square breathing method depending on your comfort level. If you’re new to box breathing, you might use 2- or 3-second counts. When you’ve been doing it for a while, you can experiment with longer counts to see if it offers additional benefits.

Physical and mental health benefits of box breathing

Box breathing has been linked to several physical and mental health benefits. It may help because breathing is tied to your nervous system, which includes the brain, spinal cord, and nerves. Your nervous system controls bodily functions, including the stress response. That's why your breathing changes when you’re nervous, anxious, or relaxed.

Here’s what the research says about box breathing benefits.

1. Reduces anxiety and stress

When you’re stressed or anxious, your sympathetic nervous system kicks into gear. This fight-or-flight response causes physical changes, such as increased heart rate and faster, shallow breathing. It allows you to prepare and protect yourself from dangerous situations. But this automatic response isn’t as helpful when you’re not in immediate danger.

Box breathing may lower the body’s natural stress response. Taking slow, deep breaths can signal your brain that you’re safe. It activates the parasympathetic nervous system, which helps you feel calm and relaxed. This “rest and digest” response lowers your heart rate and breathing, and reduces stress hormones like cortisol.

That explains why deep breathing exercises have been shown to reduce stress, anxiety, and depressive symptoms.

2. Boosts mood and emotional well-being

Using box breathing to help manage stress could lift your spirits. One study found that several breathwork exercises, including box breathing, reduced anxiety and improved mood. And a review found that slow breathing exercises helped improve emotional control, well-being, and psychological flexibility. In other words, less stress and a calmer outlook could help you manage your emotions and handle challenging situations.

3. Enhances focus and concentration

Deep breathing helps deliver more oxygen to your body, including your brain, which can help you feel more energized and focused. The calming physical effects of box breathing may clear your mind so you can pay attention and focus on any tasks at hand. That could come in handy for a big test or event. For example, research suggests that slow breathing can help athletes enhance concentration and overall sports performance.

4. Improves sleep

Stress is a major sleep disruptor. When your mind is filled with worries and your heart is racing, falling or staying asleep can feel impossible. Practicing box breathing to manage stress might make it easier to catch some Zs. Research shows that deep breathing techniques may help people with insomnia fall asleep faster and get more restful sleep.

5. Supports cardiovascular health

Breathing exercises like box breathing can boost your heart and lung health by:

• Slowing heart rate

• Boosting circulation

• Improving lung function

• Lowering blood pressure

• Increasing heart rate variability (an indicator of health and stress levels)

These changes can reduce stress on your heart that, over time, can lead to health problems.

How to incorporate box breathing into your routine

You can add box breathing to your wellness routine by setting aside 3 to 5 minutes a day. Here are a few easy ways to make it a habit:

• Start your day with box breathing. First thing in the morning, take a few minutes in a quiet spot to start your day with a calming practice.

• Try it during breaks. It’s important to take breaks throughout your workday to give your brain and body a break. A break in your day is the perfect opportunity to practice box breathing. You might return to your responsibilities with more focus.

• Add it to your nighttime routine. Shake off the stress of your day and prepare your mind and body for sleep by doing 5 minutes of box breathing before bed. You can do it before you get into bed or while lying down.

• Combine it with meditation. Controlled breathing and meditation are closely linked. In fact, you can try box breathing while meditating. Focus your attention on your breath or visualize the shape of the box. If your mind wanders, bring it back to your breath.

Other breathing techniques to reduce stress

Box breathing is one of many breath control exercises that aim to calm stress and anxiety. Here are a few others to consider.

4-7-8 breathing: This technique focuses on a long exhale to promote relaxation. You Inhale for 4 counts, hold for 7 counts, and exhale for 8 counts.

Pursed lip breathing: With pursed lip breathing, you inhale through your nose and exhale through pursed lips to slow your breath.

Diaphragmatic breathing: During diaphragmatic, or belly breathing, you take a deep breath through your nose and focus on expanding your belly with the air. Make your exhale two or three times longer than your inhale.

The bottom line

Practicing breath control exercises like box breathing has proven benefits for your mental and physical health. It can relieve stress, help you focus, and help your heart health. All it takes is a few minutes, and you can do it almost anytime or anywhere. Use box breathing as a positive way to start your day, a relaxing way to end it, or a much-needed break during your work day.