Box breathing is a deep breathing technique that can help lower blood pressure, aid in pain and is also a powerful stress reliever and may help manage anxiety. Box breathing, also known as square breathing, is a deep breathing technique involving slow, deep breaths. It’s also called four-square breathing.
How to Box Breathe
If possible, ensure you’re seated upright in a comfortable chair with your feet flat on the floor. Try to be in a stress-free, quiet environment where you can focus on your breathing. Keep your hands relaxed in your lap, palms facing up, and focus on your posture. Sit up straight, which will help you take deep breaths. When you’re ready, start with step 1.
Step 1: Slowly exhale
Sitting upright, slowly exhale through your mouth, releasing all the oxygen from your lungs. Focus on this intention and be conscious of what you’re doing.
Step 2: Slowly inhale
Inhale slowly and deeply through your nose to the count of 4. In this step, count to 4 very slowly in your head. Feel the air fill your lungs, one section at a time, until your lungs are full and the air moves into your abdomen.
Step 3: Hold your breath
Hold your breath for another slow count of 4.
Step 4: Exhale again
Exhale through your mouth for the same slow count of 4, expelling the air from your lungs and abdomen. Be conscious of the feeling of the air leaving your lungs.
Step 5: Hold your breath again
Hold your breath for the same slow count of 4 before repeating this process.
Ideally, you’ll want to repeat the box breathing cycle four times in one sitting. Do box breathing several times daily or as needed to calm your nerves and relieve stress.