Box Breathing
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Diaphragm
Secondary muscle groups
Trunk
Movement pattern
Paced Breathing
Training goal
Recovery, Down-Regulation
Sport
General Athletic Development, Tactical / Military, MMA, Boxing
Overview
How to Perform
- Sit or lie comfortably and exhale fully.
- Inhale through the nose for a count of four.
- Hold for four, exhale for four, hold for four.
- Repeat the cycle for two to five minutes.
Coaching Cues
- Breathe low into the belly, not up into the shoulders.
- Keep the counts unforced — shorten them if four feels strained.
- Let the jaw and hands relax with each exhale.
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Regressions
When to Use It
When to use
When not to use
Programming
2 to 5 minutes at the end of the session, or before sleep.
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