Relieve Stress and Anxiety Naturally with Box Breathing

Box Breathing, also known as four square breathing is a simple and powerful breathing technique that can help reduce stress, relieve anxiety, create greater focus, and improve overall mood and wellbeing.

Slow and controlled breathing helps to stimulate our parasympathetic nervous system, which can help lower blood pressure and induce a natural state of calm. Box Breathing, in particular is used by Navy SEALs to focus and de-stress and is also recommended by many doctors and health coaches as a tool to help clients relieve anxiety.

Here’s how to do it:

Start by finding a comfortable seat (it can be helpful to firmly plant your feet on the floor for an added sense of grounding)

Step 1: Start by slowly exhaling all your air out through your mouth

Step 2: Breathe in deeply through your nose for a count of 4 (you can mentally count to four slowly as you breathe in.)

Step 3: Hold your breathe for a count of 4

Step 4: Breathe out through your mouth for a slow count of 4, emptying out the air from your lungs

Step 5: Hold your breath for a count of 4

Repeat the process starting with your next inhale.

If you’re new to Box Breathing, start with just a 3-5 rounds. Eventually, you can work up to practicing anywhere from 5-20 minutes at a time.

*Note: If holding your breath feels uncomfortable, skip the holds and just breathe in for 4 and out for 4.

Want more breathing practices to relieve stress, ground your body, calm restless thoughts, and get more restful sleep? Grab my Stress Relief Meditation & Breathing Bundle. The bundle includes seven soothing guided audio downloads to support your wellbeing and healing (three audio meditation tracks and three simple, yet powerful guided breathing practices, plus a special bonus breathing practice to bolster your courage and resilience). Get the Stress Relief Meditation & Breathing Bundle here.