Box Breathing Technique

A structured breathing exercise for anxiety relief and stress management.

What is Box Breathing?

Box breathing, also known as square breathing, is a simple yet powerful technique that can help calm your nervous system and reduce anxiety. The technique gets its name from the equal length of all four parts of the breath, forming a "box" pattern.

How to Practice Box Breathing

  1. Find a comfortable seated position
  2. Inhale slowly for 4 counts
  3. Hold your breath for 4 counts
  4. Exhale slowly for 4 counts
  5. Hold the empty breath for 4 counts
  6. Repeat the cycle

Benefits of Box Breathing

  • Reduces stress and anxiety
  • Improves focus and concentration
  • Helps manage panic symptoms
  • Promotes relaxation
  • Can be practiced anywhere

Tips for Success

Start with shorter counts if 4 seconds feels too long. You can begin with 2 or 3 seconds and gradually work up to 4. The key is to keep all four parts of the breath equal in length.

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