Uploaded March 2023 | Updated September 2026, 2 weeks ago

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Master this Square Breathing Technique to Relieve Stress and Anxiety! With Soothing Music for Sleep

The box breathing technique is taught to navy seals to manage stress during high pressure situations. It is said to help regulate heart rate and oxygen levels, promoting relaxation and reducing feelings of anxiety.

Here we've provided a visual to help train you to breathe according to the following sequence.

1. Inhale slowly and deeply through your nose for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale slowly through your mouth for four seconds.
4. Hold your breath for four seconds.

To further create feelings of relaxation we've composed a soft ambient track with underlying isochronic pulses in the sub-delta range.

A good time to use this track would be as you're getting ready to sleep, particularly if your mind is busy. Simply use the visual while listening to the music, and leave it playing in the background at a low volume as you drift into sleep. A black screen will fade in after 1 hour but the music will continue to play.

#boxbreathing
#squarebreathing
#anxietyreliefmusic