About Box Breathing
Box breathing, also known as square breathing, uses a simple pattern of counts to help regulate your breath and calm your nervous system.
The Basic Pattern
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
- Repeat the cycle
Getting Started
- Find a comfortable position
- Close your eyes if you wish
- Start with normal breaths
- Begin counting slowly
- Keep shoulders relaxed
Helpful Tips
- Start with shorter counts if needed
- Practice when calm first
- Use gentle counting
- Listen to your body
- Stop if uncomfortable