Box breathing is a deep breathing technique that can help lower blood pressure and aid in pain or COPD management. It’s also a powerful stress reliever and may help manage anxiety.
Box breathing, also known as square breathing, is a deep breathing technique involving slow, deep breaths. It’s also called four-square breathing.
Anyone can benefit from this breathing technique, but it may be especially helpful for those with lung conditions that make breathing harder.
Make sure you’re seated upright in a comfortable chair with your feet flat on the floor. Try to be in a stress-free, quiet environment where you can focus on your breathing.
Keep your hands relaxed in your lap, palms facing up, and focus on your posture. Sit up straight, which will help you take deep breaths.
When you’re ready, start with step 1.
Step 1: Slowly exhale
Sitting upright, slowly exhale through your mouth, releasing all the oxygen from your lungs. Focus on this intention and be conscious of what you’re doing.
Step 2: Slowly inhale
Inhale slowly and deeply through your nose to the count of 4. In this step, count to 4 very slowly in your head.
Feel the air fill your lungs, one section at a time, until your lungs are full and the air moves into your abdomen.
Step 3: Hold your breath
Hold your breath for another slow count of 4.
Step 4: Exhale again
Exhale through your mouth for the same slow count of 4, expelling the air from your lungs and abdomen.
Be conscious of the feeling of the air leaving your lungs.
Step 5: Hold your breath again
Hold your breath for the same slow count of 4 before repeating this process.
Intentional deep breathing such as box breathing may calm and regulate your autonomic nervous system (ANS), reports the University of Arizona Andrew Weil Center for Integrative Medicine.
Your ANS regulates involuntary bodily functions such as temperature. It can also:
- lower blood pressure
- provide a sense of calm
- reduce stress
- help manage anxiety, depression, post-traumatic stress disorder (PTSD), and insomnia
- aid in pain management
The slow breath holding allows carbon dioxide (CO2) to temporarily build in your blood, decreasing your heart rate and stimulating your parasympathetic nervous system, according to the
Box breathing may also improve your mood, according to a small 2023 study. That makes it an exceptional treatment for conditions such as:
You may find box breathing particularly helpful if you have a lung condition, such as chronic obstructive pulmonary disease (COPD).
A 2024 study on the effectiveness of box breathing on breathing frequency and oxygen saturation in people with COPD found that it was 99.2% effective on breathing frequency. The technique didn’t affect oxygen saturation, though.
Box breathing is generally safe. But check with your doctor before trying it if you:
- have a heart condition
- have a severe health condition
- are pregnant
If you become breathless or dizzy, stop immediately and resume regular breathing. Seek medical attention immediately if your breathlessness or dizziness doesn’t go away after stopping.
To help you focus on your breathing, find a quiet, dimly lit environment to practice box breathing. This isn’t necessary to perform the technique, but it can help you focus on the practice if you’re new to it.
Ideally, you’ll want to repeat the box breathing cycle four times in one sitting. Do box breathing several times daily or as needed to calm your nerves and relieve stress.
Box breathing, or square breathing, is a deep breathing technique that can help provide a sense of calm, lower stress and blood pressure, and improve your mood.
It gets its name from its steps that form a box shape or square.
Box breathing is generally safe to practice, but speak with your doctor beforehand if you have a heart or severe medical condition or are pregnant.
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