Box Breathing


I came across an interesting post on Quora about breathing—in particular, box breathing. Here’s a summary:

It’s the technique that Navy SEALs use to remain calm and focused under the most stressful conditions.


Take a deep breath in through your nose (focus on breathing into your stomach rather than into your chest).

Now exhale completely, forcing all of the air out of your body.

Repeat 2 more times for a total of 3 breaths.

Step 1

Breathe in deeply through your nose for 4 seconds. Then hold this breath for 4 more seconds.

Step 2

Exhale for 4 seconds until the air is completely out of your lungs. Hold the exhale for an additional 4 seconds.

Step 3

There is no step 3. There is no step 3!