Breathing Techniques — Martial Arts Geelong

Martial Arts Geelong · Mind & Body Training

Breathing Techniques

Control your breath. Control your mind. The same methods used by elite warriors, athletes, and high performers.

Technique One

Navy SEAL Box Breathing

The 4×4×4×4 method used to stay calm and focused under pressure.

Box Breathing Diagram

Box Breathing — also known as four-square breathing — is a technique used by Navy SEALs, elite athletes, and high-performance professionals to reset the nervous system under pressure. Each phase lasts four seconds, forming a perfect square of breath.

4
Inhale
Breathe in through your nose
4
Hold
Hold your breath
4
Exhale
Breathe out through your nose
4
Hold
Hold before the next breath

Interactive Guide — Follow the Dot

Inhale Hold Exhale Hold
-- Press Start

Benefits

Relieves stress & anxiety Sharpens focus & concentration Helps with sleep & relaxation Builds resilience under pressure Improves mental clarity Perfect for meditation or pre-training

Technique Two

4 – 7 – 8 Relax Breathing

One of the most effective methods to calm your mind and ease your nervous system.

4-7-8 Breathing Diagram

Developed from ancient yogic pranayama practice, the 4-7-8 technique acts as a natural tranquiliser for the nervous system. Unlike Box Breathing, which is designed to sharpen focus, this method is built for deep release — ideal for winding down after training or before sleep.

4
Inhale
Breathe in through your nose
7
Hold
Hold your breath
8
Exhale
Breathe out through your mouth

Interactive Guide — Follow the Circle

-- Press Start

Benefits

Relieves stress & anxiety Promotes deep relaxation Improves sleep quality Calms the nervous system Perfect for winding down before bed Practice anywhere, anytime