Breathing · 4 min
Box breathing for stressful moments
Box breathing is a breathing technique where you divide inhaling, holding, exhaling, and holding again into equal counts. It's used by, among others, military personnel and athletes to become calm and clear-headed quickly under pressure. The technique is easy to learn and can be used anywhere.
In this article: What it is · How it works · Common myths · Practical tips · When to be careful
Key takeaways
- Use the 4-4-4-4 rhythm during acute stressful moments.
- Repeat 4 to 6 cycles for a noticeable effect.
- Adjust the count length to your own comfort.
- Stop if you feel dizzy and resume normal breathing.
Written by Jochem Nohlmans, founder of Somora.