Directions for Box Breathing

Just like drawing a box with four sides, box breathing has four components: inhaling, holding the breath, exhaling, and waiting to take next breath. Just like a square, each component is done for equal time. The count is a suggestion. As you become more relaxed and calmer, work on lengthening the count.

  1. Find a Comfortable Position: Sit or lie down in a comfortable position. Keep your back straight and relax your shoulders.

  2. Inhale: Slowly breathe in through your nose for a count of four. Focus on filling your lungs completely.

  3. Hold: Hold your breath for a count of four. Try to keep your body relaxed.

  4. Exhale: Slowly exhale through your mouth for a count of four. Empty your lungs completely.

  5. Hold: Hold your breath again for a count of four before starting the next inhale.

  6. Repeat: Continue this cycle for several minutes or until you feel more relaxed.

Benefits of Box Breathing

  1. Reduces Stress and Anxiety: Box breathing helps activate the parasympathetic nervous system, which promotes relaxation and reduces stress and anxiety levels.

  2. Improves Focus and Concentration: By regulating your breath, box breathing enhances oxygen flow to the brain, improving mental clarity and concentration.

  3. Promotes Emotional Stability: This technique helps to stabilize emotions, making it easier to manage feelings of overwhelm or agitation.

  4. Enhances Lung Capacity: Regular practice can improve lung function and increase overall respiratory efficiency.

  5. Supports Mindfulness: Box breathing encourages mindfulness and presence, helping you stay grounded in the moment.

  6. Balances the Autonomic Nervous System: By regulating the breath, box breathing helps balance the autonomic nervous system, promoting overall well-being and resilience to stress.