Box Breathing: A Simple Deep Breathing Exercise to Calm Your Nervous System After Concussion

Box Breathing: A Simple Deep Breathing Exercise to Calm Your Nervous System After Concussion

If you’re recovering from a concussion—especially after a car accident—you may notice symptoms like anxiety, racing thoughts, dizziness, or fatigue. These are often signs of autonomic dysregulation, where your body is stuck in a "fight-or-flight" state.

One of the simplest and most effective ways to help rebalance your nervous system is through controlled breathing. Box breathing, also known as square breathing, is a technique used by Navy SEALs, elite athletes, and concussion recovery experts to restore calm and focus.

What Is Box Breathing?

Box breathing is a structured breathing exercise where you breathe in, hold, exhale, and hold again—each for the same length of time. This rhythm slows your heart rate, improves oxygen and carbon dioxide balance, and helps activate the parasympathetic nervous system (your body’s natural recovery mode).

How to Do Box Breathing

You can do this anywhere: sitting, lying down, or even standing. Here’s how:

Step-by-Step Instructions:

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 at the bottom of your breath for 4 seconds

5. Repeat the cycle 4–6 times, or for about 2–5 minutes

You can adjust the timing to 3, 5, or even 6 seconds per phase depending on your comfort level.

Why It Works for Concussion Patients

• 🌬️ Slows breathing rate to prevent hyperventilation

• 🧠 Reduces brain fog and anxiety by calming the nervous system

• ❤️ Improves heart rate variability (HRV) and emotional regulation

• 🌡️ Supports better blood flow and oxygen delivery to the brain

When to Use Box Breathing

Box breathing can be used:

• First thing in the morning

• Before bed to support sleep

• During or after stressful events

• Before cognitive therapy, driving, or rehab appointments

• Anytime you feel overwhelmed or off-balance

Important Note

This exercise is meant to support recovery, not replace medical treatment. Always check with your doctor or concussion specialist before starting new activities during your healing process.

Recover Smarter with Dr. Lance Stevenson, DC

At our Kansas City clinic, we help patients recover from auto injuries and concussions using evidence-based tools that support the whole nervous system—physically, emotionally, and cognitively.

If you’ve been injured in a car accident or are dealing with post-concussion symptoms, call 816-226-7476 today to schedule a consultation with Dr. Lance Stevenson.

Special thanks to Complete Concussions for their training and educational resources. To learn more about comprehensive concussion treatment options, visit completeconcussions.com.

Disclaimer:

This blog is for educational purposes only and is not intended to diagnose, treat, or replace medical advice. If you have experienced a concussion or other injury, please consult a qualified healthcare provider. Always follow the advice and treatment plan given by your medical professional.

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