top of page

Box Breathing

Writer's picture: Pam NiccumPam Niccum

Updated: May 2, 2024

What is box breathing?

With box breathing, sometimes referred to as square breathing, we will bring the inhale, the exhale, and retention of breath at both ends to equal lengths.


Start by finding a comfortable place to sit or lay down where you will not be disturbed. It’s important that you are able to relax your body so that you can fully focus on the breath. Once you get more comfortable with this technique it may become easier to tune in regardless of surroundings, but for today’s purposes let’s set the space to help us.


Once relaxed:

Inhale through the nose for a count of 4, coming to a full inhalation during that count

Hold in for a count of 4

Exhale gently from the mouth for a count of 4, releasing all of the air out

Hold out for a count of 4

Repeat this process for 3 more rounds


*If you are pregnant or have high blood pressure, it is recommended to consult with your doctor first. If at any time during this practice you become dizzy, please stop and return to your natural breathing. You can build up slowly over time - no need to force. :)


Benefits of Box Breathing

Practice at least 1x/day for 1 week, then reflect how you’re feeling about it. When practiced regularly, it can help enhance the body’s future reaction to stress and regulate mood. I’ve noted some additional benefits of this technique below to hopefully motivate a curiosity. ;)

  • Helps manage anxiety symptoms

  • Overall sense of calm

  • Slows the heart rate

  • Improves attention/cognitive performance

0 views0 comments

Recent Posts

See All

Comments


bottom of page