In our fast-paced world, finding effective ways to manage stress and improve overall well-being is crucial. One such method gaining popularity is box breathing, also known as square breathing or four-square breathing. This simple yet powerful technique has been used by U.S. Navy SEALs, stressed-out individuals, and even those with chronic health conditions to promote relaxation and enhance mental clarity.

What is Box Breathing and How Does it Help Me?

Box breathing is a form of controlled breathwork that involves four equal steps: inhaling, holding the breath, exhaling, and holding again, each typically for a count of four seconds. This creates a square or box-like pattern, hence its name. The technique is easy to learn and can be practiced anywhere, making it an accessible tool for stress management. Recent research has shed light on its effectiveness in various contexts, from stress management to improving respiratory function.

Positive Effects on Mood and Stress Response

A 2023 study published in Cell Reports Medicine revealed that box breathing can significantly enhance mood. [1] This finding aligns with anecdotal evidence from high-performance groups like Navy SEALs, who reportedly use this technique. The study demonstrated that structured breathing practices, including box breathing, led to greater improvements in mood compared to mindfulness meditation.

Emotional Regulation and Motor Performance

Research has also shown that actively regulating breathing can help buffer the impact of emotional situations on motor behaviors. [2] This suggests that box breathing could be particularly beneficial in high-stress scenarios where maintaining physical control is crucial.

Stress Biomarkers and Heart Rate

When examining the effect of breathwork on stress biomarkers, box breathing has shown promising results. A 2023 study found that slow breathing techniques, including box breathing, were effective in reducing stress responses. [3] Notably, box breathing was significantly more effective at keeping heart rates lower during stressful conditions compared to other breathing methods.

Benefits for Chronic Conditions

For individuals with chronic respiratory conditions, box breathing may offer additional benefits. A recent study in 2024 focused on patients with Chronic Obstructive Pulmonary Disease (COPD) and found that box breathing was 99.2% effective in improving breathing frequency. [4] However, it's important to note that the study did not observe changes in oxygen saturation levels.

How Does Box Breathing Work?

The physiological mechanisms behind box breathing's effectiveness are intriguing. Dr. Young, as quoted in a Cleveland Clinic article, explains that when we're anxious, we tend to breathe shallowly and quickly, which can exacerbate anxiety. Box breathing helps break this cycle by activating the parasympathetic nervous system, responsible for the "rest and digest" state, countering the sympathetic "fight or flight" response. This shift can lead to reduced cortisol levels and potentially lower blood pressure.

Interestingly, box breathing's effects extend beyond immediate stress relief. A study reported on in the Harvard Business Review and conducted at the University of Arizona compared a comprehensive breathing program to conventional cognitive strategies for stress management. The breathing program, which included techniques similar to box breathing, showed more significant immediate impacts on stress, mood, and conscientiousness, with even stronger effects observed three months later. This indicates that regular practice of breathwork techniques like box breathing may have lasting benefits on emotional regulation and stress resilience.

How To Do Box Breathing

For those interested in trying box breathing, the technique is straightforward:

1. Find a comfortable seated position and close your eyes if desired.
2. Slowly exhale through your mouth or nose, releasing all the air from your lungs.
3. Inhale slowly through your nose to a count of four.
4. Hold your breath for a count of four.
5. Exhale slowly through your mouth or nose for a count of four.
6. Hold your breath again for a count of four.
7. Repeat this cycle for several minutes or until you feel calmer.

In our Breth wearable, we included Box Breathing as one of our fundamental breathing exercises because of the scientific benefits associated with it. What we love about Box Breathing with Breth is that you can set the length of inhales, exhales, and holds so that they match your comfort level. For example, maybe you’re just starting and a 3-second box pattern feels more comfortable to you. Or maybe you’re someone who has been doing breathwork for a long time and you’d like to challenge your practice with a 5-second box pattern. Whatever the case, the gentle haptic vibrations that Breth provides allow you to close your eyes, relax, and follow along. No thinking. No counting, No tracing a box on paper.

Conclusion

The growing body of research on box breathing underscores its potential as a versatile tool for improving both mental and physical health. From enhancing mood and managing stress to potentially aiding those with chronic respiratory conditions, box breathing offers a simple yet effective approach to better well-being. As always, individuals with existing health conditions should consult with healthcare professionals before incorporating new breathing techniques into their routines.

Citations:

1. Balban MY, Neri E, Kogon MM, Weed L, Nouriani B, Jo B, Holl G, Zeitzer JM, Spiegel D, Huberman AD. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. 2023;4(1):100895.
2. Buchanan TL, Janelle CM. Emotions and ensuing motor performance are altered by regulating breathing frequency: Implications for emotion regulation and sport performance. Front Psychol. 2022;13:963711.
3. Dillard CC, Martaindale H, Hunter SD, McAllister MJ. Slow Breathing Reduces Biomarkers of Stress in Response to a Virtual Reality Active Shooter Training Drill. Healthcare (Basel). 2023;11(16):2351.
4. Muhlisoh M, et al. Effectiveness of box breathing on respiratory rate and oxygen saturation in patients with COPD. Indonesian Journal of Global Health Research. 2024;6(4):e-ISSN 2715-1972; p-ISSN 2714-9749.