How to do box breathing?

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Box breathing, also known as square breathing, is a deep breathing technique that can help you slow down your breathing, calm your nervous system, and decrease stress in your body. It's easy to learn and can be practiced anywhere. Here's how to do box breathing:
  1. Find a comfortable position: Sit in a chair, stand, or lie down on your back. Ensure that your back is supported and your feet are firmly on the floor if you're sitting.
  2. Breathe normally for a minute, observing the rise and fall of your chest and stomach.
  3. Begin the box breathing exercise by following these four steps:
    • Step 1: Breathe in slowly through your nose, counting to four. Feel the air enter your lungs.
    • Step 2: Hold your breath for 4 seconds, avoiding inhaling or exhaling during this time.
    • Step 3: Slowly exhale through your mouth for 4 seconds.
    • Step 4: Repeat steps 1 to 3 until you feel re-centered.
You can practice box breathing for 30 seconds or more to help you feel more relaxed and in control. It can be useful in various situations, such as coping with stress, improving sleep, controlling hyperventilation, refocusing during a busy day, easing panic and worry, and lowering blood pressure1. If you're new to this technique, you can start with 2 or 3 seconds instead of 4 and gradually increase the duration as you become more comfortable with the practice1.
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