Box Breathing
Box Breathing
It’s called “box breathing” because it follows a pattern of four equal parts, like the sides of a box.
Ready
How to Practice
- Find a comfortable seated position
- Close your eyes if you feel comfortable doing so
- Follow the breathing pattern below:
Breathe in
4
Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold for 4 counts
Benefits
- Reduces stress and anxiety
- Improves focus and concentration
- Helps regulate the autonomic nervous system
- Can be practiced anywhere, anytime
Tips for Practice
- Start with 3-4 rounds and gradually increase
- Practice in a quiet environment when first learning
- Focus on making the breath smooth and even
- Don’t force the breath - let it flow naturally