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A guide to box breathing
How to regulate your nervous system
When emotions run high, our breathing often becomes fast and shallow, especially in stressful or sad situations. This is a natural response controlled by our nervous system. However, we can use box breathing—a technique that involves deliberate, controlled breathing patterns—to help bring calm, stabilise emotions, and regulate the nervous system.
Box breathing is a simple method where you inhale, hold, exhale, and hold again, all for the same count. This controlled breathing pattern allows carbon dioxide (CO₂) to build up in the blood, which then triggers the vagus nerve and activates your parasympathetic (or "rest and digest") system. This calm, relaxed state can reduce stress, improve your mood, and even aid in sleep by helping to quiet the mind and body before bed.
How to Practice Box Breathing
Box breathing is gentle and shouldn't cause discomfort. Start with shorter counts if you’re new to it, and gradually increase the duration as you feel more comfortable. Just 8 breaths per session takes only a few minutes and can help improve your nervous system control and boost readiness to face the day.
- Beginners: Start with 4 seconds.
- Intermediate: Try holding each phase for 6 seconds.
- Advanced: Increase to 8 seconds for each part.
Taking It Further: CO₂ Box Breathing for Enhanced Tolerance
If you’re comfortable with box breathing, you can try an advanced CO₂ tolerance practice. CO₂ tolerance—the ability to comfortably retain CO₂ in the body—can improve cardiovascular health, respiratory capacity, and even stress management. It’s also beneficial for athletes, as it can enhance endurance, reduce shortness of breath, and help promote better sleep through parasympathetic activation.
High CO₂ tolerance practices also boost erythropoietin (EPO) production, which increases red blood cell count and, in turn, improves oxygen-carrying capacity. This supports greater strength and endurance, as well as improved recovery and overall physical performance.
CO₂ Box Breathing Protocol
For advanced practitioners ready to build CO₂ tolerance:
-
Inhale for 5 seconds
- Hold for 20 seconds
- Exhale for 5 seconds
- Hold for 15 seconds
- Repeat for a total of 8 breaths
This advanced protocol can be an effective tool to expand your physical and mental resilience over time. As with any breathing practice, listen to your body, and don’t push past your comfort level.
When emotions run high, our breathing often becomes fast and shallow, especially in stressful or sad situations. This is a natural response controlled by our nervous system. However, we can use box breathing—a technique that involves deliberate, controlled breathing patterns—to help bring calm, stabilise emotions, and regulate the nervous system.
Box breathing is a simple method where you inhale, hold, exhale, and hold again, all for the same count. This controlled breathing pattern allows carbon dioxide (CO₂) to build up in the blood, which then triggers the vagus nerve and activates your parasympathetic (or "rest and digest") system. This calm, relaxed state can reduce stress, improve your mood, and even aid in sleep by helping to quiet the mind and body before bed.
How to Practice Box Breathing
Box breathing is gentle and shouldn't cause discomfort. Start with shorter counts if you’re new to it, and gradually increase the duration as you feel more comfortable. Just 8 breaths per session takes only a few minutes and can help improve your nervous system control and boost readiness to face the day.
- Beginners: Start with 4 seconds.
- Intermediate: Try holding each phase for 6 seconds.
- Advanced: Increase to 8 seconds for each part.
Taking It Further: CO₂ Box Breathing for Enhanced Tolerance
If you’re comfortable with box breathing, you can try an advanced CO₂ tolerance practice. CO₂ tolerance—the ability to comfortably retain CO₂ in the body—can improve cardiovascular health, respiratory capacity, and even stress management. It’s also beneficial for athletes, as it can enhance endurance, reduce shortness of breath, and help promote better sleep through parasympathetic activation.
High CO₂ tolerance practices also boost erythropoietin (EPO) production, which increases red blood cell count and, in turn, improves oxygen-carrying capacity. This supports greater strength and endurance, as well as improved recovery and overall physical performance.
CO₂ Box Breathing Protocol
For advanced practitioners ready to build CO₂ tolerance:
-
Inhale for 5 seconds
- Hold for 20 seconds
- Exhale for 5 seconds
- Hold for 15 seconds
- Repeat for a total of 8 breaths
This advanced protocol can be an effective tool to expand your physical and mental resilience over time. As with any breathing practice, listen to your body, and don’t push past your comfort level.
