Inhale 4s, hold 7s, exhale 8s — 4 cycles. Popularised by Dr. Andrew Weil; calms the autonomic nervous system, used before sleep or to reduce tension.
Q. How is Box Breathing different?
A balanced cycle: inhale 4s, hold 4s, exhale 4s, hold 4s — repeat. Used by Navy SEALs to maintain focus under high stress.
Q. What's the benefit of diaphragmatic breathing?
Engaging the diaphragm enables slow, deep breaths that activate the parasympathetic nervous system and lower cortisol — a counter to the chest breathing most modern adults default to.
Q. How often should I practice?
2-3 times a day for 4-5 minutes is enough. Morning, after lunch, and before bed are common slots.
Q. What if I feel dizzy?
Hyperventilation. Stop immediately and breathe normally. If long counts feel too much, start shorter and build up.
Q. Can kids do this?
Box breathing (4-4-4-4) is simpler than 4-7-8. "Balloon breathing" (imagining the belly inflate) works well for younger kids.
