# Box breathing

Box breathing is a paced breathing technique. You use four equal-length phases: inhale, hold, exhale, and hold (commonly four seconds each). Slowing your breathing well below the usual 12 to 16 breaths per minute is tied to higher vagal tone and heart-rate variability, in slow- and resonance-breathing studies. It is widely taught in military, clinical, and performance settings, for managing acute stress. But direct RCT evidence for box breathing as its own distinct protocol is limited. Most of the support is extrapolated from broader paced and slow-breathing research.

## Sources

- Balban MY, Neri E, Kogon MM, et al.. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. https://doi.org/10.1016/j.xcrm.2022.100895

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_Canonical: https://longevity-switzerland.com/en/glossary/box-breathing · Part of Longevity Cities · Updated 2026-06-22_