Box Breathing For Stress & Anxiety Relief

When you feel stressed or anxious, your breath is the fastest tool to calm your nervous system. Box breathing is a simple, structured breathwork practice that guides you through four equal counts: inhale, hold, exhale, hold and it's used by everyone from athletes to first responders to return to calm, quickly.

It works by activating your parasympathetic nervous system, calming the nervous system's stress response almost immediately. Within just a few cycles, you'll feel your heart rate slow, your mind quieten, and your body begin to soften.

Whether you've just had a difficult conversation, feel overwhelmed, or notice that restless energy rising, all you need is a few minutes and your breath. Join me, and let's feel better together.

Transcript

Hello, My name is Esther. And welcome to this box breathing exercise. We're going to be breathing in for the count of four. Then holding for four counts. And then breathing out for the count of four. And then holding again for the count of four. And sometimes it can help to imagine a box that you're tracing with your breath. So you're breathing in, Then holding. Then breathing out. And then holding. So let's start. Breathing in, Two, Three, Four. Hold, Two, Three, Four. Two three four Hold. Two three four in two three four hold two three For out to. Three. Two, Three, Four. Two. Three. Four. Hold. Two. Three. Four. Out. Two. Three. Hold to. . . Three. Four. Two, Three, Four. Hold. Two, Three, Four. Out. Two. Three. Four. Hold. Three. Four. And then release. And return to your normal breath. And maybe close your eyes. And just for a moment, Feel the effect that this has on you. This practice of box breathing.