Box Breathing is a deep breathing technique that can help you slow your breathing.
It works by distracting your mind as you count to four, calming your nervous system, and decreasing stress in your body.
Feeling overwhelmed? Try Box Breathing!
How to Box Breathe
FIND A COMFORTABLE POSITION – Before you begin, make sure you are sitting or lying down in a comfortable spot. Feel free to close your eyes or maintain a soft gaze, whichever feels best for you.
SLOWLY EXHALE – Start by gently exhaling all the air from your lungs, letting go of any tension or stress you might be holding onto.
INHALE FOR 4 COUNTS – Slowly and deeply breathe in through your nose, filling lungs with air as you mentally count to four. Feel your chest and abdomen expand as you do this.
HOLD YOUR BREATH FOR 4 COUNTS – Pause and hold your breath, counting to four once again. Try to keep your body relaxed during this time.
EXHALE FOR 4 COUNTS – Gently release the breath through your mouth or nose, counting to four as you do so Feel the tension leaving your body with each exhale.
HOLD YOUR BREATH FOR 4 COUNTS – After exhaling completely, pause and hold your breath for another count of four.
REPEAT THE PROCESS – Continue this cycle of inhaling holding, exhaling and holding for a total of 3 to 5 minutes, or as long as you feel comfortable.
Have you tried box breathing? Does it work for you?