At F45 Training, we are masters of intensity. We know how to push our heart rates into the red zone, crush a „Hollywood” session, and leave everything on the studio floor. But there is a flip side to high-intensity training that is just as critical for your results: Recovery.
If you treat recovery as an afterthought, you are leaving gains on the table. Today, we are diving into a simple, military-grade tool that can hack your nervous system and accelerate your recovery in just minutes: Box Breathing.
What is Box Breathing?
Box breathing (also known as square breathing) is a rhythmic breathing technique used by everyone from Navy SEALs to elite endurance athletes. It is deceptively simple but incredibly powerful.
The technique follows a „4-4-4-4” pattern:
- Inhale through your nose for 4 seconds.
- Hold the air in your lungs for 4 seconds.
- Exhale through your mouth for 4 seconds.
- Hold your lungs empty for 4 seconds.
The Science of Box Breathing: Flipping the Switch
To understand why this breathing technique works, we need to look at your Autonomic Nervous System (ANS). Think of your ANS as having two main gears:
- Sympathetic Nervous System (SNS): This is your „Fight or Flight” mode. When you are smashing out burpees or lifting heavy during a Romans session, you are in this zone. Your cortisol spikes, adrenaline flows, and your heart rate soars. This is necessary for performance, but you don’t want to stay here all day.
- Parasympathetic Nervous System (PNS): This is your „Rest and Digest” mode. This is where muscle repair happens, inflammation goes down, and true recovery begins.
Here is the problem: In our busy, high-stress lives, many of us get stuck in „Fight or Flight” mode long after the workout is over.
Box breathing acts as a manual override switch.
By regulating your breath rhythmically, you stimulate the vagus nerve, which runs from your brain down to your abdomen. This sends a signal to your brain that you are safe, forcing your body to shift out of the sympathetic state and into the parasympathetic state. It physically lowers your cortisol levels and blood pressure, allowing your muscles to start rebuilding sooner.
Why F45 Training Members Need This
- Faster Heart Rate Recovery: The quicker you can lower your heart rate post-workout, the better your cardiovascular health and readiness for the next session.
- Mental Focus: The breath holds require focus, which clears mental clutter. It’s perfect for calming pre-class jitters or winding down before bed to ensure a good night’s sleep (which is when your muscles actually grow).
- Stress Management: High-Intensity Interval Training (HIIT) is a physical stressor. Box breathing balances that stress, ensuring your body doesn’t burn out.
Try Box Breathing Now in the F45 Training App
We’ve made it easier than ever to integrate this into your routine. You don’t need to count seconds in your head, we’ll do it for you.
We have added a brand new 5-minute Box Breathing Timer directly into the F45 Training App.
Where to find it:
- Open the F45 Training App.
- Navigate to the At Home section.
- Select the Recovery category.
- Click on the Box Breathing Timer.
Try adding this exercise to your post-workout routine. Just 5 minutes of focused breathing in your car before you drive home, or right before you go to sleep, can be the difference between just „surviving” your training week and truly thriving in it.
Learn more about our new Reset – Recovery focused classes and sign up for your next training session to level up on your next workout.
