Help & Documentation

Version 2.1 - Free Box Breathing Tool

What is Box Breathing?

Box breathing (also called square breathing) is a powerful breathing technique used by Navy SEALs, athletes, and meditation practitioners to manage stress, improve focus, and enhance performance.

The technique involves four phases:

Inhale - Breathe in slowly through your nose
Hold - Hold your breath comfortably
Exhale - Breathe out slowly through your mouth
Relaxed - Rest with empty lungs

Health Benefits

Stress Reduction - Activates the parasympathetic nervous system
Better Sleep - Calms the mind before bedtime
Improved Focus - Increases oxygen to the brain
Anxiety Relief - Grounds you in the present moment
CPAP Support - Helps CPAP users develop better breathing patterns
Sleep Apnea Management - Strengthens respiratory muscles

How to Use This Tool

Basic Steps

Choose a preset or customize your breathing pattern
Set a goal time (optional)
Find a comfortable position
Press Space or click "Start"
Follow the visual circle and guidance text
Continue for your desired duration

Available Presets

Gentle Start (3-3-3-3) - Perfect for beginners

Classic Box (4-4-4-4) - Traditional method

Calm Waves (4-6-4-2) - Default, extended holds

Anxiety Ease (4-4-6-2) - Longer exhale

Sleep Prep (4-7-8-2) - Fall asleep faster

Bedtime Calm (3-6-6-3) - Pre-sleep routine

CPAP Training (4-6-4-3) - Respiratory strength

Morning Energizer (4-2-4-1) - Wake up

Focus Flow (4-4-4-2) - Brain oxygen

Emergency Calm (4-2-6-2) - Quick reset

Deep Peace (4-8-6-4) - Maximum relaxation

Relaxed (4-8-4-4) - Extended holds

Features

Visual Guidance

Breathing Circle - Expands/contracts with breath
Progress Bar - Shows cycle position
Phase Indicator - Current phase and time
Guidance Text - Written instructions

Audio & Haptics

Audio Ticks - Musical tones (toggle with A)
Haptic Feedback - Mobile vibrations (toggle with H)

Session Tracking

Total Practice Time - All-time cumulative
Today's Sessions - Daily count
Goal Timer - Set target duration

Keyboard Shortcuts

Key	Action
`Space`	Start or Pause/Resume
`Esc`	Stop session
`F11`	Toggle fullscreen
`A`	Toggle audio
`H`	Toggle haptics
`D`	Toggle dark mode

Tips for Best Results

💡 Pro Tips

Practice in a quiet, comfortable space
Sit upright or lie down
Start with 5 minutes, increase gradually
Practice daily (morning or evening)
Use fullscreen to minimize distractions
Try different presets

For CPAP Users

Box breathing helps CPAP users by:

Developing stronger respiratory muscles
Improving breath control and awareness
Reducing anxiety about wearing the mask
Establishing better breathing patterns
Practicing nose breathing

⚠️ Medical Disclaimer: This tool is for wellness purposes only. Not a substitute for professional medical advice. Consult your healthcare provider if you have medical conditions or concerns about breathing exercises.

Scientific References

Navy SEAL Use: National Geographic (2025). Navy SEALs use this mindfulness technique to combat everyday stress. Tactical breathing is an official resource for military personnel.
Parasympathetic Activation: Zaccaro et al. (2018). "How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing." Frontiers in Human Neuroscience. Found links between slow breathing and increased parasympathetic activity (HRV).
Stress & Anxiety Reduction: Perciavalle et al. (2017). "The relaxation effect of prolonged expiratory breathing." National Center for Biotechnology Information. Showed prolonged expiration activates parasympathetic nervous function.
Mental Clarity: Laborde et al. (2021). "Benefits from one session of deep and slow breathing on vagal tone and anxiety." Scientific Reports. Demonstrated that slow breathing increases vagal activity and reduces state anxiety.

Privacy & Data

All data stored locally on your device using browser localStorage. No data is collected, transmitted, or stored on external servers.

Credits

← Return to Breathing Tool

Contact Us

Have questions, feedback, or suggestions? We'd love to hear from you!