Cowritten by Nathalie Boutros and Tchiki Davis.

When you’re approaching a deadline at work, struggling to get your children out the door in the morning, dreading a difficult but important exam, or facing down any of the other innumerable challenges that make up modern life, you may find that your breathing is affected. You may notice that your breaths are shallow and unsatisfying, failing to fill your lungs or expand your chest. Or, you may notice that you’re not breathing at all, holding your breath for extended periods.

These effects of stress on breathing are normal, and many people experience them. However, just because they’re normal doesn’t mean they’re ideal, and over time, they can have a negative impact on your well-being.

Techniques exist for getting your breath under control, even in stressful situations. One such controlled breathing technique is box breathing, which was developed and popularized by a former Navy SEAL—someone with extensive first-hand experience of living through daily stress.

The box breathing technique is simple, accessible, and effective in helping you function better during stressful times, which, for so many of us, is most of the time. Let's define what box breathing........

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