Box Breathing for Anxiety.
Purpose.
Using structured breathing to calm the anxious nervous system.
Sit comfortably with a straight spine.
Place one hand on your heart.
Close your eyes.
Box breathing is a powerful tool used by Navy SEALs to manage stress and anxiety.
Box breathing has four equal parts,
Like the four sides of a box.
Each part is a count of four.
Let's practice together.
Breathe in through your nose for four counts.
One.
Three.
4.
Hold your breath for four counts.
1.
2.
3.
Breathe out through your mouth for four counts.
One,
Two,
Three.
4.
Hold empty for four counts.
One.
Too.
3.
That's one complete cycle.
Let's continue.
Inhale.
2.
3.
.
Four.
Hold.
Two.
Three.
Four.
Exhale.
Two.
3.
4.
Hold.
2.
3.
Four As you practice,
Notice what happens to your anxiety.
It can't sustain itself when you're breathing this way.
This pattern activates your parasympathetic nervous system,
Your body's natural calming mechanism.
It tells your brain,
False alarm,
We're not in danger.
We can relax.
Continue the pattern.
If four counts feels too long,
Use three.
The equal counts matter more than the specific number.
Your mind might wander to anxious thoughts.
That's okay.
Bring your attention back to counting your breath.
In.
2.
3.
War.
Hold.
2.
3.
4.
Out.
2,
3,
4.
Hold.
2.
Three,
4.
This is a portable anxiety tool.
You can use this anywhere,
Before a presentation,
In a crowded space,
During a panic attack,
Anytime anxiety arises.
Notice how you feel now.
Calmer,
More centered.
Less anxious.
Remember this tool.
Your breath can always calm your anxiety.
Take a final box breath.
And when ready.
Open your eyes.
