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Box Breathing
The Navy SEAL breathing technique for focus, stress relief, and mental clarity
How to Do It
1
Inhale (4 counts)
Breathe in slowly through your nose for 4 seconds, filling your lungs completely.
2
Hold (4 counts)
Hold your breath for 4 seconds, keeping your lungs full.
3
Exhale (4 counts)
Exhale slowly through your mouth for 4 seconds, emptying your lungs completely.
4
Hold (4 counts)
Hold your breath for 4 seconds with empty lungs, then repeat.
Benefits
Improves focus and concentration
Reduces anxiety and stress
Enhances sleep quality
Builds mental resilience
Visual Guide
IN
4 counts
HOLD
4 counts
OUT
4 counts
HOLD
4 counts
When to Use
- • Before important presentations
- • During high-stress situations
- • When you need to focus
- • Before bed for better sleep
- • During meditation practice
- • Anytime you need mental clarity