How one of the 'most powerful hacks' to control stress actually works

Box breathing, a stress-relief technique gaining popularity worldwide, has helped individuals manage anxiety and sleeplessness. Originating from ancient practices like yoga and martial arts, this method involves inhaling, holding, exhaling, and holding again for equal durations. Stuart Sandeman, a breathwork coach, explains that box breathing can "both focus the mind and balance our nervous system," making it a valuable tool for high-pressure situations.

Maria Medina, a 31-year-old programme manager in Florida, discovered box breathing in 2020 during a stressful period of balancing a master's degree and full-time work. The technique proved useful again after earthquakes struck her hometown of La Guaira, Venezuela, over 1,500 miles away. She uses it to combat sleepless nights, finding comfort in its ability to calm her mind. "In moments where I feel that there isn’t much that I can do, like lying in bed at night and staring at the ceiling... I know it’s going to help me," she says.

Box breathing gained modern-day fame partly due to its use by the US Navy SEALs, who employ it before entering hostile situations. Stuart Sandeman has also taught the technique to the England football team, highlighting its effectiveness in high-stress environments. The method involves inhaling for four seconds, holding for four, exhaling for four, and holding again for four before repeating the cycle. The duration can vary, but consistency in timing is key.

A study published in *Comprehensive Psychoneuroendocrinology* in June, conducted by researchers at Texas State University and the University of Toronto Mississauga, found that box breathing can prevent significant increases in heart rate and stress markers during high-pressure situations. Dr. Helen Garr, a GP who treats medical professionals for mental health challenges, endorses the technique. She emphasizes the final hold phase, where retaining carbon dioxide helps train the body to better cope with stress-induced breathing changes.

Brittany Lamm, a 28-year-old life coach in California, incorporates box breathing into her daily routine and client sessions. She discovered the technique while navigating personal challenges and now uses it to ground herself and her clients before emotionally heavy discussions. "If you wake up feeling anxious, it’s a really great tool to help get you back into your body and out of your head," she says. Lamm appreciates that breathwork is adaptable, noting that nine out of ten of her clients report feeling better after practicing it.

While box breathing is not a cure-all, its simplicity and accessibility make it a practical tool for managing stress. Both Medina and Lamm have recommended it to friends and colleagues facing overwhelming periods. As Lamm notes, "Sometimes we forget to breathe, like really intentionally breathe, and we underestimate the powers that it might bring to our body and mind."

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