# Box breathing

Box breathing is a paced breathing technique using equal-length phases of inhale, hold, exhale, and hold (commonly four seconds each). Slowing respiration well below the typical 12–16 breaths per minute is associated with increased vagal tone and heart-rate variability in slow- and resonance-breathing studies. It is widely taught in military, clinical, and performance settings for acute stress regulation. Direct RCT evidence for box breathing as a distinct protocol is limited; most support is extrapolated from broader paced/slow-breathing research.

## Sources

- Balban MY, Neri E, Kogon MM, et al.. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. https://doi.org/10.1016/j.xcrm.2022.100895

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_Canonical: https://longevity-germany.com/en/glossary/box-breathing · Part of Longevity Cities · Updated 2026-01-15_