The 4-Square Breathing Technique

If you’ve been searching for how to manage stress, reduce anxiety naturally, or calm your mind during overwhelming moments, one of the most powerful ways to reset is by creating a mindset shift, and one of the fastest ways to do that is through your breath.

One of the simplest and most effective breathing exercises is called 4-Square Breathing. This technique is used by high performers, athletes, and even Navy SEALs to stay grounded, focused, and calm under pressure. It takes just one minute and can dramatically reduce stress, sharpen your focus, and shift your mindset in the moment.

What Is 4-Square Breathing?

4-Square Breathing is a simple, repeatable breathing pattern that helps regulate your nervous system, reduce anxiety, and bring you back to a state of calm and clarity.

How to do it:

1. Inhale slowly through your nose for 4 seconds
2. Hold your breath for 4 seconds
3. Exhale slowly through your mouth for 4 seconds
4. Hold again for 4 seconds
5. Repeat this cycle at least 4 times, or until you feel more relaxed

You can do this standing, sitting, in a meeting, or even while preparing dinner. I use it in all of those situations.

Try it now!
📺 Watch the 1-minute 4-Square Breathing demo on my YouTube channel and breathe with me.

The Science Behind 4-Square Breathing

This breathing pattern is backed by research and physiology. Here’s what makes it so effective:

1. Reduces cortisol levels (your stress hormone) by up to 50%
   Rhythmic breathing lowers stress hormones, helping reduce anxiety and panic responses.
2. Activates the parasympathetic nervous system
   This system signals your body to rest and recover, turning off the fight-or-flight reaction.
3. Improves cognitive clarity and emotional regulation
   When your nervous system is calm, your brain can focus and make better decisions.
4. Increases heart rate variability (HRV)
   HRV is a marker of how well your body adapts to stress. Higher HRV means more resilience.
5. Lowers blood pressure and heart rate
   Regular use supports cardiovascular health and emotional stability.

Real-Life Benefits of 4-Square Breathing

Here’s what you can expect when you practice this daily, even for just a minute:

• Calms your nervous system
• Helps you focus under pressure
• Regulates emotional reactions in real time
• Clears mental clutter so you can take action
• Helps you feel grounded and present

How I Use It — And Why You Should Too

I use 4-Square breathing in all sorts of moments:

• Before giving a keynote presentation
• Before a client Zoom meeting
• When I feel anxious
• In the middle of a difficult conversation

It’s also one of the tools I teach in my 3-Step Moment Framework inside ReStart Now, the course. It’s practical, powerful, and incredibly effective at shifting your mindset.

The power of breath is that you don’t need special gear. You don’t need a perfect setting.

Just one minute. One breath at a time.

📺 Watch the 1-minute 4-Square Breathing demo here.

If you found this helpful and want more strategies like it, grounded in science, built for real life, you’ll love what I’ve put together inside the ReStart Now course.

It’s designed to help you shift from stuck to ready, moment by moment, using tools like this one.

👉 Learn more about ReStart Now and take the first step toward your reset.

Because when you shift your state, you shift your perspective. And when you shift your perspective, your mindset shifts.

That’s how transformation begins.

 – Marjan