What Breathing Technique Do Navy SEALs Use? Box Breathing

Navy SEALs are commonly associated with box breathing , a controlled breathing pattern with four equal parts: inhale, hold, exhale, and hold again. You may also hear it called four-square breathing because each part forms one “side” of the box.

Check the product’s listed specifications when evaluating the technique: box breathing.

First, sit comfortably and breathe out gently; then inhale through your nose for a count of four, hold for four, exhale slowly for four, and hold for four before repeating. We suggest starting with just a few rounds and using a comfortable count rather than forcing a four-second hold if it makes you strain, dizzy, or short of breath.

Check the product’s listed specifications when evaluating how to try it.

Box breathing gives you a simple sequence to follow before a stressful conversation, during a break, or while settling down at bedtime, though you do not need a military setting to use it. If breath-holding feels uncomfortable, you can skip the holds and focus instead on slow, easy inhales and exhales; if you have a breathing or heart condition, ask a healthcare professional which practices are appropriate for you.

For a closer look at the method, read our guide to the breathing technique associated with SEALs and choose a quiet moment to practice before you need it under pressure. Our team also offers Simple Breathing Exercises to Calm Anxiety and Reclaim Your Peace, a digital breathing-techniques eBook, if you would like another resource in your wellness routine.

Check the product’s listed specifications when evaluating a simple way to keep practicing.