Box Breathing — What Is It and How Do You Do It?

Box breathing is the practice of inhaling for several seconds, holding the breath in for the same amount of time, exhaling for the same amount, and holding the breath out for the same amount. This very simple breathing technique that could help you feel calmer and more centered.

I prefer to inhale and exhale through my nose. I believe nasal breathing is the healthier and more calming option, but inhaling through the nose and exhaling slowly through the mouth would be the next best option, in my opinion.

One thing I like about this breathing technique is that it includes equal emphasis on holding the breath out. I sometimes see instructions online that do not include the holding out of the breath. To me, this would turn the breath into a triangle (not a box or a square) since there would only be three counts. In yoga, we often retain the breath, but, while holding the breath out is definitely a part of many pranayama techniques, it does seem to be less commonly practiced. However, holding the breath out can be a very useful tool to have in your breath work arsenal.

When we retain the breath, this is associated with an energizing of the body and a heating quality. Holding the breath out can have a cooling and relaxing effect on the body and mind. In box breath, we practice both the retention and the holding out, so this could be considered a very balancing breath — neither overly energizing or overly relaxing.

So if you’re feeling out of balance or “out of whack” in some way, try this box breathing technique: Find a place where you can be quiet for a few minutes. If you have a hard time finding a quiet place (maybe you have noisy children like I do), try listening to some instrumental music or nature sounds on headphones or earbuds. Lay down flat on your back or sit up in a comfortable position with a straight spine. First take a couple of deep, cleansing breaths, inhaling through your nose, filling your lungs all the way up. Then exhale through the nose or by sighing the breath out through the mouth. After you’ve done a couple of these deep inhalations and exhalations, begin to inhale to a slow count of five, hold the breath in for the same count of five, exhale for five, and hold the breath out for five. Repeat this breathing pattern five to 10 times or longer if you wish.

I have found this breathing technique very helpful. Maybe you will, too!