Box breathing, also known as square breathing, is a simple and effective relaxation technique that involves a specific pattern of breath control. It is often used to manage stress, anxiety, and promote a sense of calm. The technique gets its name from the four equal sides of the “box” or square.

Step by Step Guide

(click/tap the video on the left)

  1. Find a comfortable position: Sit or lie down in a comfortable position. Make sure your spine is straight, and your shoulders are relaxed.
  2. Close your eyes (optional): Closing your eyes can help you focus on your breath and block out external distractions.
  3. Inhale (Count to 4): Inhale slowly and deeply through your nose, counting to four. Feel your lungs fill with air as your chest and abdomen expand.
  4. Hold your breath (Count to 4): Once you’ve inhaled completely, hold your breath for a count of four. Keep your lungs filled with air.
  5. Exhale (Count to 4): Begin to exhale slowly and completely through your mouth or nose, counting to four. Focus on releasing all the air from your lungs.
  6. Pause (Count to 4): After exhaling, pause and keep your breath out for a count of four. This is the bottom of the breath, and your lungs are empty.
  7. Repeat: Repeat the cycle by inhaling again for a count of four, and continue the process.