Box Breathing Basics: An Easy Technique For Stress Relief

Learn the basics of box breathing, a simple mindfulness breathing technique designed to help calm the mind, reduce stress, and bring your body back into a state of balance. In this short video, we’ll walk through the 4-part breathing pattern of inhaling, holding, exhaling, and holding again—a grounding practice you can use anytime you feel overwhelmed, anxious, or in need of a moment of calm.

Perfect for beginners, this simple breathwork practice can support relaxation, focus, emotional regulation, and a more mindful daily routine.

Transcript

Hello, Today we're going to be talking about the breathing pattern called box breathing or four square breathing. The benefits of this breathing pattern is that it helps calm the nervous system. We're inhaling and exhaling for the same amount of time, Which signals to our nervous system that we're safe. That there's no threat. This breathing pattern is great to use if you're trying to fall asleep. If you need to just relax and de-stress. And it also really helps with focus. So if you feel scattered or flighty, This breathing pattern can help you focus in on what you need to get done. So the pattern itself is very simple. You simply breathe in for four seconds through your nose or your mouth. You hold at the top with your lungs full. For four seconds. Then you exhale for four seconds, Either through your nose or your mouth. And then you hold empty with your lungs empty for four seconds. And then you repeat that pattern all over again. So we're going to practice this together for about three minutes. For the first minute and a half or so, I will help prompt you and tell you and count with you. And then I'm gonna let you go on your own so you can listen to your own internal clock and count at your own rhythm and speed. Okay. Let's get going. You're welcome to close your eyes or gently lower your gaze. Together, Let's breathe in for four. Three, Two. One. And hold. Three, To One. And exhale. 3. 2. One, And hold. 3. . . 2. One. Inhale. 3. . . To one, And hold. 3, 2. One. Exhale. 3. . . 2. One, And hold. 3. . . Too. 1. . . Inhale. . . 3. . . To One, And hold. 3. . . To 1. Exhale. Three. To One, And hold. 3. . . Two. One, And inhale. And hold. Exhale. And hold. Nicely done. Great job on your first. Four square breathing exercise. As you continue to practice this, It'll get easier and easier to inhale and hold and exhale. At a slower pace. But when you first start, Feel free to pick up the pace so it feels comfortable and relaxing and not stressful or complicated in any way. Alright. Thank you so much. Have a wonderful rest of your day.

Reviews

Beautiful guidance and voice. I really love this technique. Thank you so much for sharing your gift!