Question 1

What is box breathing?

Accepted Answer

Box breathing (square breathing) is a technique used by Navy SEALs and stress management professionals. It consists of 4 equal phases: inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. It regulates the autonomic nervous system.

Question 2

How many times should I do it?

Accepted Answer

Even a single cycle of 4 breaths can help you calm down. For optimal results, practice 4-8 cycles (about 4 minutes). You can repeat the exercise multiple times a day, especially before stressful situations.

Question 3

Are there any contraindications?

Accepted Answer

Box breathing is generally safe for everyone. If you have severe respiratory problems, consult your doctor before practicing. If you feel dizzy, return to normal breathing.

Question 4

When is it most effective?

Accepted Answer

Before an important meeting, during a moment of anxiety, before sleep, or as a midday reset. Ideally, practice it regularly, not only in emergencies.

Box Breathing