Beyond the Basics: Adapted Box Breathing
Box breathing is a powerful breathing exercise that has gained popularity among high-achieving individuals such as Navy SEALs and athletes for good reason. It is a beautifully simple exercise that can be performed anywhere, anytime, and it has potent benefits.
The Four-Sided Breath technique is well-known for its stress-reducing and mental clarity-enhancing effects, making it a legitimate tool for modern-day living. However, what sets Box Breathing apart is its versatility, allowing for experimentation and customization to suit individual needs.
We refer to this as Adapted Box Breathing.
Instead of adhering to a fixed cadence, such as 4 seconds for each phase of breathing (inhalation, holding, exhalation, and holding), we can adjust the duration of each phase according to the desired effects.
For instance, if we wish to enhance the calming effects of box breathing, we can extend the length of our exhale.
Or, If we wish to boost our focus we can extend the length of the full lung breath hold.
Endless variations. Endless fun.
Below are 4 adapted box breathing patterns we really love:
4:8:8:4
Try this variation as a midday reset or during breaks between long periods of deep work. The prolonged full lung hold and extended exhale can help create a sense of increased calm focus.
Breathe for 15-25 Cycles
Inhale: 4 seconds (nose)
Hold: 8 second
Exhale: 8 seconds (nose or mouth)
Hold: 4 second
Check out our guided session 8 Phase which utilizes the 4:8:8:4 cadence.
4:4:6:2
This is our favorite calming variation. It can be used for stress relief, sleep preparation, and is particularly effective in preparing for deeper meditation.
Breathe for 25-50 Cycles
Inhale: 4 seconds (nose)
Hold: 4 second
Exhale: 6 seconds (nose or mouth)
Hold: 2 second
Check out our guided session Quiet Calm which utilizes the 4:4:6:2 cadence.
5:1:5:1
Take 5-10 minutes during your morning routine and try in this gentle variation for calming the mind and sharpening focus. It's also an excellent warm-up for further breathwork.
Breathe for 25-50 Cycles
Inhale: 5 seconds (nose)
Hold: 1 second
Exhale: 5 seconds (nose or mouth)
Hold: 1 second
4:4:6:8 (Co2 Tolerance)
Practice your breath-holds and increase your Co2 tolerance with this empty lung apnea and extended exhale. If an 8 count feels too easy push this out to a 10 count.
Breathe for 10-20 Cycles
Inhale: 4 seconds (nose)
Hold: 4 second
Exhale: 6 seconds (nose or mouth)
Hold: 8 second
This form of Box Breathing can be readily adapted to suit different intentions. Have a play around, experiment and see what feels right for you.
You can enhance your experience with the free RESPIRA Timer by adding the patterns mentioned above. This allows you to create your own symphonic session by selecting from 4 audio experiences and following a visual cue to guide your breathing.
We hoped you enjoyed this article.
Much love,
Chris & Tiana
RESPIRA
w.respira.app
DISCLAIMER: This is not Medical or Health advise. Please consult a medical professional before starting any breathwork program, diet plan, or supplement protocol.