Box breathing vs 4-7-8: Which technique is better?

Breathing: it’s the first thing we do when we come into this world and the last thing we do when we leave. Yet, in the hustle and bustle of daily life, the importance of how we breathe often goes unnoticed. Two techniques—box breathing and the 4-7-8 method—have stood out for their simplicity and effectiveness.

Both are hailed for their power to transform our well-being, but which one is more effective for you?

Box breathing, a technique used by Navy SEALs for its calming effects, involves a simple pattern: breathe in, hold, breathe out, hold, all to the count of four. It’s a tool designed to sharpen focus and reduce stress.

On the other hand, the 4-7-8 technique, often recommended by wellness experts, focuses on longer breaths: breathe in for 4 seconds, hold for 7, and exhale for 8. This method aims to usher in relaxation and help with sleep troubles.

Is 4-7-8 breathing the same as box breathing?

Not all breathing techniques are created equal when it comes to calming the mind and soothing the body. Two popular methods, box breathing, and the 4-7-8 technique, offer unique benefits and cater to different needs. 

Understanding their key differences can help you decide which might be the best fit for your lifestyle and wellness goals.

Origins and philosophy

Breathing techniques like box breathing and the 4-7-8 method come from rich backgrounds [1], each with a distinct purpose and philosophy. Here’s a closer look at where they come from and what they stand for:

Box breathing

  • Originally used by Navy SEALs to stay calm and focused in stressful situations.
  • Built on the idea that controlling your breath can control your mind, enhancing concentration and stress resilience.
  • Follows a balanced pattern of inhaling, holding, exhaling, and holding again, creating a ‘box’ shape in the breathing cycle.

4-7-8 technique

  • Draws from ancient yogic practices, specifically pranayama, to regulate breath.
  • Popularized in the West by Dr. Andrew Weil, highlighting its benefits as a natural nervous system tranquilizer.
  • Aims to adjust the body’s balance of oxygen and carbon dioxide, fostering relaxation and aiding sleep through a specific breathing rhythm.

Both paths underscore breathing as a vital tool for influencing the body’s stress response, adopting different strategies for enhancing well-being.

Breathing patterns

Understanding the breathing patterns of box breathing and the 4-7-8 technique can help you decide which might work best for you. Let’s break down each method:

Box breathing

  • Begin with a deep breath, inhaling to the count of four.
  • Hold your breath for another four counts, allowing your body to absorb the oxygen.
  • Slowly exhale over four counts, releasing all the air from your lungs.
  • Hold your breath out for four counts before starting the cycle again.
  • This equal timing for each step creates a balanced rhythm, promoting focus and calm.

4-7-8 technique

  • To begin, make a whoosh sound as you fully exhale through your mouth.
  • Shut your mouth and breathe quietly through your nose, counting to four in your head.
  • For seven counts, hold your breath.
  • Make a whooshing sound and let out all of your breath through your mouth for eight counts.

This pattern emphasizes a longer exhale to induce relaxation and aid sleep.

Each technique offers a unique approach to breathing that can have various benefits, from reducing stress to improving sleep quality. By practicing these patterns, you can tap into a simple yet effective way to manage your well-being.

Applications and benefits

Applications and benefits

Box breathing and the 4-7-8 technique are not just about breathing; they offer tangible benefits and applications in daily life. Here’s a quick overview:

Box breathing is ideal for enhancing focus during high-pressure tasks, managing stress before critical events, and improving mental clarity and decision-making.

Benefits include reduced stress and anxiety levels, increased concentration and stamina, and better control over emotional responses.

Meanwhile, the 4-7-8 technique shines in preparing for sleep or deep relaxation, calming the mind in stressful situations, and reducing anxiety in anticipation of events.

Its benefits encompass faster onset of sleep and improved sleep quality, lowered heart rate and relaxation of the nervous system, and enhanced emotional well-being and resilience.

Both techniques offer a straightforward way to tap into the power of breath, supporting mental, emotional, and physical health in distinct yet complementary ways.

Physical and mental impact

The physical and mental impact of box breathing and the 4-7-8 technique can be profound. Both methods not only soothe the mind but also have significant effects on the body. 

Box breathing

  • Physically, it can lower blood pressure and reduce stress-induced ailments, enhancing overall cardiovascular health.
  • Mentally, it sharpens focus and stabilizes mood, making it easier to tackle challenges with a clear head.

4-7-8 technique

  • Physically, it promotes relaxation of the muscles and nervous system, aiding in quicker sleep onset and improved sleep quality [2].
  • Mentally, it helps manage anxiety, inducing a state of calm that prepares the mind for restful sleep or stress management.

These breathing techniques can lead to better stress management, improved concentration, and a heightened sense of well-being.

Learning curve and practice

Mastering box breathing and the 4-7-8 technique can be straightforward, but like any skill, they require practice to reap the full benefits. Here’s what you need to know about their learning curves and practice tips:

Box breathing

  • Easy to learn, with immediate effects on stress reduction.
  • Practice daily for at least 5 minutes, especially before stressful situations or as a focus-enhancing tool.

4-7-8 technique

  • Also easy to pick up, with a focus on relaxation and sleep improvement.
  • Ideal to practice before bedtime or during moments of anxiety, aiming for 4-8 cycles to feel its calming effects.

Both techniques become more effective with consistent practice. Incorporating them into your daily routine can help make them second nature, offering a quick and effective method to control stress and enhance well-being.

How can you incorporate breathwork practice into your daily life?

Incorporating box breathing and the 4-7-8 technique into your daily routine can transform moments of stress or restlessness and enhance your overall sense of well-being. 

Let’s explore practical ways to weave these breathing exercises into the fabric of your day, ensuring they become as habitual as your morning cup of coffee or evening wind-down.

Starting your day

Starting your day on the right note sets the tone for everything that follows. Consider beginning with box breathing to clear your mind and energize your body. 

Before leaving bed, take a moment to focus on your breath. Close your eyes and start the box breathing cycle [3].

Inhale deeply for four counts, feeling your lungs expand with air. Hold your breath for four counts, savoring the stillness. Exhale slowly for four counts, releasing any tension. Hold again for four counts, embracing the calm.

During work or study

Maintaining focus and managing stress is crucial. box breathing can be a quick, effective tool for resetting your mental state. Try these tips:

  • Schedule short breathing breaks. Set an alarm for every hour to pause and practice box breathing for a minute.
  • Before starting a new task or project, use box breathing to clear your mind and increase concentration.
  • If you feel overwhelmed or anxious, step away for a few moments. Find a quiet spot and engage in box breathing to reduce stress levels instantly.
Managing stress on the go

Managing stress on the go

Box breathing can be your secret weapon, easily practiced anywhere, anytime. Stuck in traffic or on public transport? Use this time to engage in a few rounds of box breathing [4]. Keep your eyes open if you’re driving!

Step aside between meetings or during quick breaks for a minute of focused breathing to center yourself.

Waiting in line or for an appointment can be transformed into an opportunity to reduce stress through this simple technique.

Enhancing your evening routine

This method is perfect for winding down and preparing your mind and body for sleep. Here’s how to seamlessly incorporate it into your nighttime ritual:

  • After dinner, find a quiet space to sit or lie down comfortably.
  • Start your 4-7-8 breathing by exhaling completely, inhaling through the nose for 4 counts, holding for 7 counts, and exhaling through the mouth for 8 counts. Repeat 3 to 4 times.
  • Incorporate this technique as you get into bed. It will help signal to your body that it’s time to sleep.

By making box breathing and the 4-7-8 technique integral parts of your daily routine, you’re not just taking control of your breath; you’re taking a step towards managing your mental and physical health proactively and positively.

Closing thoughts

Discovering the right breathing technique for you—whether it’s box breathing or the 4-7-8 method—can be a game-changer in managing stress, improving focus, and enhancing sleep quality.

Both techniques offer unique benefits that cater to different needs and situations, making them valuable tools in your wellness arsenal.

We encourage you to experiment with both box breathing and the 4-7-8 technique. Pay attention to how your body and mind respond to each practice. Over time, you’ll find what works best for you and perhaps even combine elements to create a personalized breathing routine that fits your needs perfectly.


Can I practice box breathing and the 4-7-8 technique anywhere?

Yes, you can practice both techniques anywhere, whether at home, work, or on the go. All you need is a few moments of quiet to focus on your breathing.

How long does it take to see benefits from these breathing exercises?

Improvements in stress levels and sense of calm can be noticed almost immediately. However, consistent daily practice over several weeks is key for long-term benefits.

Can box breathing or the 4-7-8 technique help with anxiety?

Yes, both techniques are effective in managing anxiety. They help by calming the nervous system and reducing immediate stress.

Photograph: Yuri Arcurs People Images/Envato


The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.