Box Breathing for Job Interviews

Box breathing, also known as square breathing, is a deep breathing technique that helps reduce stress, improve focus, and promote relaxation. It is very popular among the military including Navy SEALs to help control battlefield stress, similar to that of a job interview.

Not knowing what questions will be asked or how the interview will unfold results in anticipatory stress and anxiety because you want to make a positive impression in a short, high-pressure setting. Here is where breathing exercises can give you a decisive advantage.

This breathing strategy will help you present yourself as calm and collected, leaving a positive impression on interviewers.

Our comprehensive Danjeon Breathing System includes two DVDs, each featuring three 20-minute breathing exercise plans designed to enhance clarity, health, and stamina in two versions. For job interviews, we recommend the Danjeon Breathing exercise plan for clarity.

Available separately, the low-impact DVD is ideal for seniors. In contrast, the high-impact DVD offers more challenging poses and is popular among those who already practice an energy art, such as Yoga. Both are equally effective for helping you get off to a good start.

For optimal results, we recommend performing the 20-minute Danjeon Breathing Clarity exercise before breakfast. This will help you be more effective when answering questions and communicating your skills and experience. Alternatively, you can perform the cyclic sighing exercise.

Additionally, there will be times during the interview when you can practice Box Breathing, such as when the interviewer asks a question. Use the illustration below to help focus your breathing.

Box breathing, also known as four-square breathing, is a simple, structured breathing technique. It involves four equal steps:

Inhale through your nose for a count of four.
Hold your breath for four counts.
Exhale through your mouth for four counts.
Hold your breath again for four counts.

Repeat this cycle 3–5 times or until you feel calmer and more focused.

After arriving for your interview and while you are seated in the waiting room, perform box breathing as described above and you should aim to:

Feel your stomach rise as you breathe in, indicating that you are using your diaphragm. This is called diaphragmatic breathing.
Avoid shallow breaths that only make your chest rise, as this is less effective for relaxation and can reinforce tension or stress.

If you notice your chest rising but not your stomach, try to consciously push your stomach out as you inhale and focus on smooth, deep breaths. This will help you achieve the full calming effects of the technique.

The Four Benefits of Box Breathing for Interview Preparation

This breathing strategy will help you present yourself as calm and collected, leaving a positive impression on interviewers. There are many benefits of Danjeon and Box breathing, and here are the top three that will help you the most.

Reduces Anxiety and Stress: Danjeon breathing and Box breathing activate the parasympathetic nervous system, which calms the body’s stress response (the “fight or flight” mode).
Improves Mental Clarity and Focus: The structured rhythm of Danjeon and Box breathing will help you organize your thoughts, making it easier to answer challenging questions.
Boosts Confidence and Communication: Calmer breathing supports a steady, confident voice, helping you articulate your answers more clearly and avoid running out of breath mid-sentence.

The third exercise program in the Feel Better on Your Own System is Stamina. It offers the physical and/or mental strength that enables a person to sustain prolonged effort, endure strenuous activities, or resist fatigue over an extended period.

While the benefits of Box Breathing are short-lived but effective and valuable, with Danjeon Breathing, the benefits accumulate over time, and your stamina will improve with daily practice. Get started today.