Triangle Breathing: An Alternative to Overhyped Navy SEAL Box Breathing

Please Ditch “breathwork” Hype- discover how to Breathe Better

Photo by Piotr Wilk on Unsplash

I was scrolling through my emails and my social media accounts, mindfully, of course, so I told myself.

Every new message and flood of notifications (I disabled sound notifications) was like a silent siren to my eyes, demanding all my attention. Slowely, I felt tension building in my shoulders and my neck.

I closed my lpad and put my phone down.

I took several slowly paced diaphragmatic ujjayi breaths and tension disappeared.

Why Is Everyone Obsessed with Box Breathing or they don’t know better?

Lately, it seems like everyone is recommending Box Breathing online: inhale for 4 counts, hold for 4, exhale for 4, hold for another 4.

It’s everywhere, in wellness apps, corporate workshops, on You Tube, as every doctor, health, life coach or HR person suddenly claims to be a breath expert…

All these “trivial” sounding tutorials fail to properly explain the real benefits of diaphragmatic breathing: how it should be slowely paced for Box breathing, ideally at 4-6 breaths per minute, always through your nose and paired with ujjayi breath for maximum impact.

But why are we all pretending to be Navy SEALs? Box Breathing is said to be a go-to technique for Navy seals soldiers, in combat, to stay calm under extreme pressure by tapping into their parasympathetic (rest and digest) branch of autonomic nervous system.

For many of us, holding our breath like that feels stressful, not soothing. It’s especially unhelpful or potentially dangerous, in cases of advanced cardiovascular conditions, severe anxiety or respiratory issues like advanced asthma, COPD (Chronic Obstructive Pulmonary Disease, or depression.

For an average person without any breathing traning, Box breahting is mostly overhyped and underexplained.

Why? Simply Because Navy seals have a much lower resting heart rate and overall heart rate to an average person. Box breathing can deliver immediate positive benefits for them, but for most of us, it’s just a hiped go-to technique that doesn’t effectively activate a parasympathetic branch of our autonomic nervous system.

In other words- most of us won’t experience its immediate benefits!

That’s where Triangle Breathing comes in - a simpler, gentler way to calm your body and mind while maintaining your focus and help balance oxygen(O2) and carbon dioxide(CO2) levels in your body, through intentional breath holds.

Photo by Mor Shani on Unsplash

Triangle Breathing: More Grounded Approach

Unlike Box Breathing, Triangle Breathing skips that rigid structure. There’s no “hold your breath and hope for the best” for your nervous system response here. Instead, it invites you into a rhythm that feels intuitive and more calming:

1. Sit comfortabely, with your spine erect but relaxed.

Inhale slowely, for 4 counts, allowing your diaphragm and not your chest to expand. Feel your belly rise like a small balloon.

2. Hold your breath for just 2 counts if 4 is too much, enough to pause but not to strain.

3. Exhale slowly for 4 counts, releasing tension with a passive exhale.

This is an uplifting version or Triangle breathing.

Did you know the difference between breath holds before and after exhale? There is a subtle but essential difference that very few talk about!

Option 1: Uplifting breath holds: Holding the breath after an inhale to energize and activate your body and mind.

Option 2 : Down-regulating breath holds: Holding the breath after an exhale to calm and relax your body and mind.

A short check-up list (this is not a full tutorial).

1️⃣ Diaphragmatic Breathing: Place one hand on your abdomen and another one on your lower ribs. As you inhale, feel your abdomen move up and your lower ribs expand, while your chest moves minimally.

2️⃣ Nasal Breathing: Breathe in and out through your nose only. This engages your diaphragm effectively and helps regulate O2 and CO2 levels.

3️⃣ Triangle Breathing (4:4:4):

• Version 1: Inhale for 4 counts, hold for 4, and exhale for 4 (holding after inhale). This version is uplifting and energizing.

• Version 2: Inhale for 4 counts, exhale for 4, and hold for 4 (holding after exhale). This version is downregulating and helps relax more autonomic nervous system.

Repeat this sequence 5-10 times and notice a difference in sensations.

A shorter breath hold makes Triangle Breathing approachable for almost everyone, even if you’re managing anxiety or breathing challenges. You can play with 4:2:4, 3:3:3 6:6:6 or 8:8:8 triangle breathing.

And here’s its beauty: it activates your diaphragm, which stimulates a vagus nerve, your key nerve for your body’s relaxation response.

It’s like a switch that tells your nervous system: “You are safe. Relax.”

How to Cut Through the Misinformation About Breathing Practices

I am not saying that Box Breathing is bad or that it doesn’t have its benefits!

What I’m advocating for is using breathing practices responsibly, because there’s no one-size-fits-all approach!

When I settled into Triangle Breathing that day, I felt my spine, diaphragm, and chest relax. My shoulders dropped, and my mind calmed. It reminded me of something I often hear from people I talk to about breathing and work with, whether clients or students (though my yoga students are an exception).

For many, counting, breathing, and paying attention to their abdomen, diaphragm, and posture feels like hard work at first. But those who stick with regular practice often discover that it transforms into a natural flow, taking on different forms and modifications that suit them.

And it’s not some hyped go-to Navy SEAL technique (with all due respect to Navy SEALs)!

It just needs to work for you and your nervous system - because we are all wired differently.

That’s why I invite you to read, learn, try, and experiment, but keep it moderate. Find what works best for you! One “popular” more complex breathing practice, like Box breathing, is not a brain hack or a universal solution for everyone’s nervous system.

To your breath!

✨ Exciting News: At the end of January, I’ll be hosting a free online 30 minute breathing class for all my subscribers! This class will be recorded, so you can revisit it anytime. I’ll share the link to sign up in two weeks, so stay tuned!