Box Breathing
Materials Needed
Feeling
Pressured
How to Do It
Sit comfortably and breathe in through your nose for a count of four, hold the breath for a count of four, exhale slowly through your mouth for a count of four, and then pause for a count of four before taking your next breath. Repeat this cycle for one minute.
Why It Works
Box breathing is a simple but effective way to calm the nervous system, reduce anxiety, and create a sense of control, making it ideal for situations where you feel pressured.
Guided Practice
Sit comfortably and close your eyes. Take a deep breath and bring your awareness to your breath. Imagine drawing a square in your mind's eye, each side representing a part of your breath—inhale, hold, exhale, hold. Notice any sensations of tension or release in your body. Allow yourself to be present with these feelings, without needing to control your breath just yet.
Continue sitting comfortably, as you now deepen your focus with a few more breaths. Feel the air filling your lungs, noticing any sensations as your chest expands or your belly rises. Hold your breath for a count of four, allowing the pause to settle over you. Notice the stillness in your body, perhaps sensing a moment of calm or a gentle tension building.
As you exhale slowly to a count of four, feel the release of the breath moving out through your nose. Notice how your body feels with this release, maybe sensing a softening or a lightness, or simply a quiet sense of presence. Hold again for a count of four, resting in the space between breaths. Allow yourself to be with this pause, noticing any feelings of ease, anticipation, or something else entirely.
Continue this box breathing pattern, maintaining the rhythm of four counts for each inhale, hold, exhale, and pause. As you deepen into the practice, observe how the rhythm influences your state of mind—perhaps bringing a sense of balance, grounding, or simply a steady awareness. If your mind begins to wander, gently bring your focus back to the count and the breath, noticing how each breath cycle brings you deeper into the present moment.
When you feel ready, gradually release the counting and return to your natural breath. Notice how your body feels now—perhaps a sense of calm, alertness, or something else that’s present for you. Allow yourself to remain in this state for a few more breaths, enjoying the stillness and focus you've cultivated. When you are ready, gently open your eyes, carrying this sense of balance and clarity into your day.