Box Breathing


Box breathing or four-square breathing is an intentional breathing technique used to improve mood and decrease stress. The Mayo Clinic supports its use in managing pain and generalized anxiety disorder.

Box breathing or four-square breathing is an intentional breathing technique used to improve mood and decrease stress. The Mayo Clinic supports its use in managing pain and generalized anxiety disorder.

DIRECTIONS

  • Follow the tips for full breathing on this site.

  • Sit upright with your feet flat on the floor.

  • Count to yourself instead of out loud.

  • If four feels like it is too difficult, try counting to three for all steps.

  • Practice 3 rounds at the beginning. You can gradually increase to 5 minutes at one sitting.

  • Begin with step one.

Step 1

Fully exhale, all of your breath.

Step 2

Inhale slowly and deeply through your nose feeling the chest rise to the count of four.

Step 3

Hold your breath for another slow count of four.

Step 4

Exhale from your mouth for the same slow count of four, feeling the belly come in.

Step 5

Hold your breath for the same slow count of four before repeating this process.

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