Box Breathing: Regulate Your System, One Breath at a Time

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Box breathing, also called square breathing, is a simple yet powerful technique used by athletes, Navy SEALs, and trauma therapists alike. Its structured rhythm — inhale, hold, exhale, hold — forms a square pattern of breath, each side lasting the same duration.

Why does this matter?

When we slow our breath and add brief holds, we signal to our brain that we are safe. This pattern engages the parasympathetic nervous system, which helps reduce heart rate, blood pressure, and stress hormones like cortisol.

At the same time, it quiets the amygdala — the brain’s alarm center — and strengthens the prefrontal cortex, the part responsible for reasoning, focus, and emotion regulation. In other words, you're not just calming your body; you're rewiring your brain toward clarity and presence.