For how many minutes it is recommended to practice Box Breathing in order to change one's breathing pattern?


recommends performing box breathing for two minutes as a starting point for those who are new to the practice or discovering their carbon dioxide tolerance 1. Once you become more comfortable with box breathing, you may then extend the time and adjust the lengths of each side of the "box" (inhale, hold, exhale, hold) based on your personal carbon dioxide tolerance as measured by a carbon dioxide tolerance test 2.

Huberman advises practicing box breathing at least once or twice a week to improve breathing efficiency and normal breathing patterns at rest 3. Consistency in practice can help extend the duration of the inhale, hold, exhale, and hold over time, making the box breathing exercise easier and more beneficial for translating to your normal breathing pattern 3.

Breathing Exercise

Andrew explains how to measure your carbon dioxide tolerance and shares a simple breathing exercise called box breathing that can improve your efficiency of breathing and shift you away from box breathing when at rest. The exercise involves inhaling, holding, exhaling, and holding for equal durations based on your carbon dioxide discard rate.

Huberman Lab

How to Breathe Correctly for Optimal Health, Mood, Learning & Performance | Huberman Lab Podcast

Over time, as you practice box breathing and retake the carbon dioxide tolerance test, you'll likely notice improvements in your ability to control your breathing and extend the duration of the different components of the exercise 3.