To most, breathing is a simple task that happens unconsciously. But breathing is both an unconscious and conscious act. SealFit founder Mark Divine states that it’s when breathing remains unconscious that its pattern becomes dysfunctional and must be corrected. The quality of our breathing affects our posture and even our health. Breathing is an essential practice many of us don’t do as much as we should.

Box Breathing
Box breathing is a simple concentration exercise that also retrains your nervous system to breathe properly. Along with calming the nerves and relieving stress, box breathing can have enormous carryover to your physical training. Use this next time you feel stress or at the box during your next WOD.

  • Sit with your back straight, against a wall, in a chair or in a meditative posture.
  • Soften your gaze and turn your eyes inward. Focus on your count and your breath. The more you focus on your breathing, the more your mind will clear as its only focus is the task at hand.
  • Inhale through your nose for a count of 4 or 5 and hold for same count.
  • Exhale for the same 4 to 5 seconds, count and hold again for the same count. Make sure to exhale all of the air out of your lungs.
  • Repeat at least 3 times.


  1. Thank you, Mark! I have been researching (and practicing) various breathing techniques for both relaxation/lowering heart rate… and also power generation and recovery. This nails the relaxation element! (Thank you for your Navy service, from a 70 year old CrossFit coach and retired Army officer. HOOAH!)


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