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Follow the circle — inhale, hold, exhale.
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Box breathing repeats four equal phases — inhale, hold, exhale, hold — for 4 seconds each, and is used by athletes and Navy SEALs to sharpen focus. The 4-7-8 method (inhale 4 s, hold 7 s, exhale 8 s) activates the body's relaxation response, easing anxiety and helping you fall asleep faster.
What is box breathing?
Box breathing is a technique where you inhale, hold, exhale, and hold again for 4 seconds each. The steady rhythm lowers stress hormones and improves concentration.
How long should I practice breathing exercises?
Even 2–5 minutes brings a noticeable calming effect. For sleep, do 4–8 cycles of 4-7-8 breathing; for daily stress relief, practice box breathing for about 5 minutes once or twice a day.