How a simple breathing ‘hack’ could help you control stress

Box breathing is gaining attention as a simple technique that people can use to manage moments of stress, anxiety and mental pressure.

The breathing method has become popular among people dealing with difficult circumstances, including disrupted sleep, demanding work and emotionally challenging situations. Supporters say the technique can help people slow their breathing and regain a sense of control.

For Maria Medina, a 31-year-old programme manager living in Florida, box breathing became particularly useful after devastating earthquakes struck her hometown of La Guaira in Venezuela.

Living more than 1,500 miles away from her family, Medina struggled with sleepless nights as she worried about relatives and friends affected by the disaster.

“When 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 said.

Medina first learned the technique in 2020 while studying for a master’s degree and working full-time. The pressure became harder to manage during the Covid-19 pandemic, prompting her to seek help from a therapist.

How box breathing works

Box breathing follows four equal steps.

A person inhales for four seconds, holds the breath for four seconds, exhales for four seconds and then holds the breath again for four seconds.

The cycle then starts again.

Breathwork coach Stuart Sandeman said people can adjust the length of each stage. However, each stage should remain the same length.

The technique can take only a few minutes, although some people practise it for up to 15 minutes.

Sandeman recommends using box breathing before situations that may create stress, such as examinations, presentations or other high-pressure events.

Why the technique may help

Breathing techniques have roots in traditional practices such as yoga and have also appeared in disciplines including martial arts.

Box breathing has gained wider attention because it combines controlled breathing with focused attention.

Sandeman said the technique can help people focus their minds while supporting the body’s response to stressful situations. He also noted its use among US Navy SEALs before entering hostile environments.

The technique has also reached professional sport. Sandeman has taught breathwork to members of the England football team.

For Medina, however, the exercise has become part of her nighttime routine. She uses it before going to sleep and sometimes after waking during the night.

Research examines stress response

Scientific research is also examining whether controlled breathing can influence the body’s response to pressure.

A 2026 study involving researchers from Texas State University and the University of Toronto Mississauga examined box breathing during high-pressure situations.

The study found that the technique could help prevent large increases in heart rate and other physiological markers associated with stress.

Dr Helen Garr, a GP who works with doctors and nurses experiencing mental health difficulties, recommends box breathing to many of her patients.

She said the final breath-holding stage may play an important role in the body’s response.

During this stage, carbon dioxide levels rise as a person temporarily stops breathing. The resulting sensation can create an urge to breathe, which may help people become more comfortable with changes in their breathing and stress response.

A tool for difficult mornings

Medina is not the only person who uses the technique regularly.

Brittany Lamm, a 28-year-old from California, practises box breathing every morning. She discovered the method online while experiencing a difficult period in her personal life.

“I actually did it just before you called me,” she said.

Lamm also uses breathing exercises at the beginning of meetings with her clients, particularly when they expect to discuss emotionally difficult subjects.

She believes controlled breathing can help people become more aware of their physical and emotional state rather than allowing anxious thoughts to dominate their attention.

However, she also acknowledges that breathing techniques do not work in exactly the same way for everyone.

Growing interest in breathwork

The popularity of box breathing reflects a broader interest in breathwork as people search for simple ways to manage everyday stress.

Online platforms have helped spread the technique, with former military personnel, wellness professionals and lifestyle influencers sharing breathing exercises and visual guides.

For people dealing with occasional stress, the method offers a structured exercise that requires no equipment.

Medina continues to use it during difficult nights and recommends it to friends and colleagues facing stressful periods.

Her experience also highlights a basic principle behind controlled breathing: slowing down and deliberately focusing on each breath can provide a brief pause during overwhelming moments.

While box breathing should not replace professional care for serious mental health problems, its growing popularity shows how simple breathing exercises are becoming part of the wider conversation around stress management.

For Medina, the benefit is straightforward.

“I think sometimes we forget to breathe, like really intentionally breathe,” she said. “We underestimate the power it might bring to our body and mind.”