Box Breathing

Relaxation exercises are proven to have lots of benefits for a person’s mind and body. It is an effective strategy to soothe our emotions and to “reset” our brain for better concentration and tranquility. Also, when we are under stress and worries, our thoughts, as well as our heartbeats and breathing, would be racing. Therefore, exercises designed to regulate our breathing helped us clear our mind and to stay calm in the midst of chaos. 

Box breathing is a breathing regulating technique adopted by the U.S. Navy SEALs. Since this breathing technique has four parts, it can be symbolized by a box. This technique regulates our breathing rate, the level of our anxiousness, and it enables us to be more focus. It is easy and it only takes 5 minutes.

First, find a comfortable place with good ventilation, inhale through your nose and exhale through your mouth.

  1. Slowly inhale for a count of 4 seconds.
  2. Hold the breath for 4 seconds.
  3. Exhale through your mouth for a count of 4 seconds.
  4. Then hold the breath for a count of 4 seconds.

Repeat the above steps for five minutes two times a day for best results.


If you have any questions or inquiries, please feel free to contact the school psychological counseling team:

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Macau University of Science and Technology

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