Is box breathing good or bad?

Why does one person feel in control while another panics?

One reason comes down to how comfortable you are with rising levels of carbon dioxide (CO₂), the gas your body constantly produces as it uses energy. You get rid of it primarily by exhaling. So when you hold your breath, CO₂ keeps being produced but has nowhere to escape. That build-up is the discomfort (aka air hunger) some of us feel during box breathing. It's not a lack of oxygen.

How to get the benefits of box breathing?

If you find box breathing uncomfortable, don’t use it to calm yourself when you feel stressed or anxious. Instead, use it to become a better breather, which can help keep stress and anxiety from creeping up in the first place.

Think of it as a workout. Imagine going to the gym to strengthen your biceps by lifting a feather. It feels easy and comfortable, but you won't build any muscle.

Then you grab a heavy weight, and you feel the resistance and slight discomfort. That's when you build muscle.

The same goes for your breathing. When you practice box breathing and feel like you're not getting enough air, that's when you're training your tolerance to CO₂.

Try a new version of box breathing with me

1. Practice when you already feel calm.

2. Expect some discomfort.

3. If it gets too uncomfortable, pause and resume when you’re ready.

4. Think of it as training, not a quick fix.

Let’s try it. 👇