Box Breathing

Breathing Technique

For this practice we’re gonna inhale through the nose for a count of 4, gently hold the breath for a count of 4, exhale through the nose or mouth for the count of 4, and hold with your breath out for the count of 4  — making the box of the box breath.

  1. Sit on the floor or in a chair, or stand with your feet planted on the ground.
  2. Inhale for a slow count of 1… 2… 3… 4….
  3. Hold your breath gently for the count of 1… 2… 3… 4…
  4. Exhale for the count of 1… 2… 3… 4… 
  5. Then gently hold the breath out for 1… 2… 3… 4…
  6. Again inhale for 1… 2… 3… 4….
  7. Hold for 1… 2… 3… 4…
  8. Exhale for 1… 2… 3… 4… 
  9. And pause for 1… 2… 3… 4…
  10. Repeat for 2-5 minutes.
  11. Once you’ve finished, notice if anything is different from just a few moments ago. Are there any shifts, however tiny or subtle, in how your body feels? Remember that whatever comes up is okay, and if you can, just check in with yourself and see if there’s anything else you need in this moment.

( i )          Box breathing is a technique that reminds us to intentionally allow for a pause in between both the in-breath and the out-breath, which can help us to slow down our breathing, just a little. 


Being able to consciously regulate your breathing in this way, even if it’s just for a couple minutes a day, can help to bring the nervous system out of a stress response and back into a more regulated state in the green zone.

Pen