StrideworkBY MENTAL HIGHGROUNDBreathing & regulation
Box Breathing
You want a visual rhythm during a quiet pause.
Follow a slow, adjustable square through inhale, hold, exhale, and hold.
A CUE TO TAKE WITH YOU
Comfort first. Follow the rhythm only while it feels easy.
What you’ll do 2 steps
- 01Settle in
- 02Practice, then review
No forced breaths or breath holds. Switch to the no-hold rhythm at any time.
Why this may help Research & context
Mixed / boundary evidence
Box breathing is a usable pattern, not an evidence-backed default for every goal. In a direct post-HIIT comparison, six breaths per minute produced more favorable immediate heart-rate and exertion responses.
Adapt when needed. Remove breath holds if they increase air hunger, effort or light-headedness.
- Box breathing or six breaths per minute: Which strategy improves athletes post-HIIT cardiovascular recovery?
Kasap & Aydin · 2025. Physically active university students and one acute HIIT protocol; competition and long-term effects remain unknown.
Adapted for Stridework from The Sport Psych Brief. Research on a method does not validate every personalized variation or this animation.
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