Square breathing (also called box breathing) is a simple, structured breathing technique that helps calm your nervous system, reduce anxiety, and increase focus. It involves inhaling, holding your breath, exhaling, and holding again, all for the same count of time. That’s why it’s called “square”: four equal sides, four equal steps.

Square breathing is used by Navy SEALs, athletes, and high-performing professionals to stay calm and clear under pressure. Why? Because it works. Studies have shown that slow, deep, rhythmic breathing like this can lower cortisol levels, reduce heart rate, and activate the parasympathetic nervous system (your body’s “rest and digest” mode) within minutes.

Who uses square breathing and why?

Navy SEALs practice box breathing to stay composed in high-stress situations. It’s also been adopted by police officers, firefighters, therapists, and yoga teachers. A 2020 study published in Frontiers in Psychology found that controlled breathing techniques significantly reduced anxiety and improved cognitive performance in high-stress environments. In other words: if square breathing works for people in life-or-death moments, it can definitely help you get through a stressful workday or toddler meltdown.

What are the benefits of square breathing?

Here’s what square breathing can do when practiced regularly:

• Reduce feelings of stress, anxiety, and overwhelm
• Improve focus and concentration
• Lower blood pressure and heart rate
• Help regulate your emotions
• Improve sleep quality
• Build resilience and mental clarity

It’s free, it takes just a few minutes a day, and you can do it literally anywhere—at your desk, in your car, while making arroz con pollo. (We see you, multitasking queens.)

How to practice square breathing: Step-by-step

1. Inhale through your nose for a count of 5
2. Hold your breath for a count of 5
3. Exhale slowly through your mouth for a count of 5
4. Hold your breath again for a count of 5
5. Repeat the cycle for 5 full minutes

Just getting started? Use this Guided Box Breathing video for an easy way to get through 5 minutes of square breathing a day.

If 5 seconds feels like too much at first, start with 4 second box breathing. It’s more about the rhythm than the exact count. The goal is to breathe slowly and evenly—no gasping, no pressure. And if 5 minutes feels like a lot? Start with just 2 minutes per day. As your body gets more comfortable with the rhythm, gradually build up to a full session. The key is consistency over perfection.

When is the best time to do square breathing?

Practicing square breathing at the same time each day can help train your body to relax more easily and quickly. Pick a time such as first thing in the morning, during your lunch break, or before bed.  The more you do it, the more automatic the benefits become. Try setting a daily reminder or stacking it onto an existing habit (like before brushing your teeth or right after you make your cafecito).

Final Thoughts: Let’s Breathe Together This Stress Awareness Month

April is Stress Awareness Month, so there’s no better time to try something new that supports your mental health in a meaningful (and totally doable) way. Square breathing is one of the simplest tools you can use to feel more grounded, present, and in control—no equipment, no cost, no excuses. It only takes five minutes. And you’re worth those five minutes.

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