Navy SEALs don’t have the luxury of anxiety.

When bullets are flying, panic kills. So they train to control their stress response at will.

Their tool? Box breathing.

And you don’t need to be in combat to use it.

What Is Box Breathing?

Four equal parts. Like a box:

  1. Inhale — 4 seconds
  2. Hold — 4 seconds
  3. Exhale — 4 seconds
  4. Hold — 4 seconds

Repeat.

That’s it. Four seconds each. Four sides of a box.

Why It Works

Your nervous system has two modes:

Sympathetic: Fight or flight. Stress. Anxiety. Racing heart.

Parasympathetic: Rest and digest. Calm. Recovery. Slow heart rate.

Your breath is the switch between them.

When you control your breath — slow, rhythmic, extended exhales — you directly stimulate the parasympathetic system.

Box breathing forces slow, controlled breathing. Your body responds by calming down.

It’s not magic. It’s physiology.

When to Use It

Before stressful situations

Big meeting. Important call. Public speaking. First date.

2-3 minutes of box breathing beforehand. Walk in calm.

During anxiety

Panic attack coming. Heart racing. Thoughts spiraling.

Stop. Box breathe. The physical act interrupts the mental spiral.

To improve focus

Before deep work. Before studying. Before anything requiring concentration.

A calm nervous system focuses better than a wired one.

To fall asleep

Racing thoughts keeping you awake? Box breathing slows everything down.

Try it for 5 minutes in bed. Most people don’t make it to 5 minutes before drifting off.

How to Do It (Step by Step)

1. Get comfortable

Sit or lie down. Doesn’t matter. Just be still.

2. Breathe in through your nose (4 seconds)

Deep breath. Fill your belly, then your chest.

Count: 1… 2… 3… 4…

3. Hold (4 seconds)

Lungs full. Don’t tense up. Just pause.

Count: 1… 2… 3… 4…

4. Exhale slowly through your mouth (4 seconds)

Controlled release. All the way out.

Count: 1… 2… 3… 4…

5. Hold (4 seconds)

Lungs empty. Wait.

Count: 1… 2… 3… 4…

6. Repeat

4-5 rounds minimum. More if needed.

Common Mistakes

Going too fast 4 seconds feels long when you’re stressed. That’s the point. Slow down.

Shallow breaths Breathe into your belly. If only your chest moves, you’re breathing too shallow.

Forcing it If 4 seconds is too hard, start with 3. The rhythm matters more than the specific count.

Giving up too early The calm doesn’t hit immediately. Give it at least 4-5 rounds.

The Tool

I built Breathing Exercises to guide you through techniques like this.

Visual animation you can follow. No counting required. Just breathe along.

Box breathing, 4-7-8, and more — all in one app.

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— Dolce