Box breathing is a simple but powerful relaxation technique that can help return your breathing pattern to a relaxed rhythm. Also referred to as “square breathing,” box breathing is a deep breathing technique that can help you slow down your breathing. It works by distracting your mind as you count to four, calming your nervous system, and decreasing stress in your body.

Box breathing has many benefits, such as:

• Coping when feeling overwhelmed and stressed. Counting can help take the focus from the panic-producing situation enabling you to handle and control your response.
• Helps you to sleep when suffering from insomnia. I personally find that counting my breaths when I’m having difficulty sleeping and focusing on the sensation of the movement of the breath in and out of the body can be soothing and sleep-inducing.
• Helps to control hyperventilation as you can instruct your lungs to breathe rhythmically. This doesn’t necessarily work for everyone; for some people, trying to control the breath through these types of techniques can make panicked breathing worse, but for many, this strategy can help calm hyperventilation. The key is to try to relax as you breathe in and out and don’t force it.
• Helps you refocus when you are having a busy or stressful day. Taking your mind off your “to-do” list to tune into the present moment (mindfulness!) can help you refocus and calm.
• Lowers blood pressure and decreases Cortisol (a stress hormone), which can improve your mood.‌ Studies have shown that deep breathing of any kind increases oxygen and lowers blood pressure, decreasing the stress response. It incites the parasympathetic nervous system, which is our “rest and digest” side, also helping digestion!

One benefit of box breathing is that you can practice it anywhere! You can practice it at home, in public, or in a stressful situation. However, you don’t have to practice box breathing only when you are stressed; you can do it to calm your mind and body at any time of the day to help maintain balance.

Getting Started With Box Breathing:

1. Ensure you are comfortable. It is easier to focus on your breath when you are relaxed and in a comfortable position. Sit in a chair, stand, or lie down on your back with one hand on your chest and one hand on your stomach. When you sit on a chair, ensure that your back is supported and your feet are firmly on the floor.
2. Breath as you would normally for a minute, observing the rise and fall of your chest and stomach. (If only your chest is rising, you are breathing shallowly. If your stomach is rising, you are breathing more deeply – this is what we want to help activate the relaxation and benefits of box breathing.)
3. Breathe in counting to four slowly in your head. Feel the air enter your lungs. 
4. Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds. (If 4 seconds is too much, you can start with 2 or 3 seconds to get you started with your practice.)
5. Slowly exhale through your mouth for 4 seconds.
6. Repeat steps 1 to 3 until you feel re-centered.
7. Repeat this exercise as many times as you can. 30 seconds to 1 minute of deep breathing will help you feel more relaxed and in control.

It’s as simple as that!

Here is a visual to help you with box breathing:

You can imagine this image as you breathe, or you can actually trace the box with your finger if that helps you to focus (some people find it easier to do breathing and meditation when they can actively engage with something.)