Self-Soothe In Seconds With Box Breathing

Calm your mind quickly with box breathing, a simple but powerful technique that transitions you from reactive to responsive. Simply visualize a box and follow its four sides to breathe in, hold, exhale, and hold again, each for four seconds—ideal before challenging conversations, after stressful tasks, or when struggling with sleep or anxiety.

This practice involves inhaling, holding, and exhaling through the nose, with each step lasting four seconds. Repeat for three to five rounds to ground yourself, release tension, or soothe stress.

Transcript

Box breathing.

Taking a moment now to get into a comfortable position.

Relaxed yet dignified.

Sitting upright.

Rolling your shoulders back.

Closing your eyes if this feels comfortable to you.

Starting off by taking one deep breath in through the nose.

And releasing it out through the mouth.

Now I invite you to imagine that there is a box in front of you.

This box has four equal sides.

Each representing a step in the box breathing process.

Keeping your breath to your nose.

We'll begin by inhaling to a count of four.

Holding for a count of four.

Exhaling to a count of four.

Exhaling to a count of four.

And holding to a count of four.

Let's do two more together.

Inhaling to a count of four.

Holding for a count of four.

Exhaling for a count of four.

Holding for a count of four.

Last one together.

Inhaling to a count of four.

Holding for a count of four.

Exhaling for a count of four.

And holding for a count of four.

Going back to your regular breath.

Or doing a few more rounds on your own.

Coming back to the box breathing technique.

Anytime you need a break.

Or if you're feeling anxious or stress is taking over.

Or simply just need to restart and come back to the here and now.

Reviews

Super sweet breathing exercise. I feel so calm now. Thank you 🙏❤️