Chaturashra Pranayama

Box Breathing

Used in US military and first responder training

BeginnerCalm & RelaxFocus

Get your composure back when the pressure is on. Every side of the breath is the same length, in, hold, out, hold, so there is nothing to work out and nothing to remember, which is why it holds up when your head is racing.

The rhythm

Breathe inHoldBreathe outRest

How it goes

  1. 1Sit upright with both feet on the floor and let your shoulders drop.
  2. 2Breathe in through the nose for four counts.
  3. 3Hold with the lungs full for four counts, without straining.
  4. 4Breathe out through the nose for four counts.
  5. 5Hold with the lungs empty for four counts, then begin again.

What it is for

Research

  • Slow paced breathing at around six breaths a minute is associated with reduced self reported stress and anxiety in controlled trials.

Traditional use

  • The fixed count gives the mind one simple thing to track, which many people find steadying before a demanding task.

Session length

The timing of each breath is the technique itself, so it is fixed. How long you sit for is yours.

Cycles1m 20s
5

Fixed by the technique

Sound

Background sound

Chaturashra Pranayama

5 cycles · 1m 20s