Box Breathing For Anxiety - 5 Minutes

This is a 5-minute Box Breathing practice. Box Breathing is a breathing exercise that constitutes a 4-4-4-4 breath: inhale for 4, hold for 4, exhale for 4, and hold again for 4. This breathing practice is commonly used to engage the parasympathetic nervous system—our body’s natural “rest and restore” response. Box Breathing encourages balance within the body’s energy systems and supports mental focus. It’s especially helpful during moments of anxiety, emotional overload, or fatigue, offering a way to gently reclaim calm and clarity. This technique is also valuable as part of a consistent self-care routine or for occasional nervous system rebalancing.

Transcript

Box Breathing This will allow you to relax your body and ease your mind by activating your parasympathetic nervous system.

You will inhale through your nose for 4 counts.

Hold it at the top for 4 counts.

Exhale through your mouth for 4 counts.

Then hold your breath again at the bottom for 4 counts.

Stop if you feel overexerted.

Take a big cleansing breath in.

Open mouth,

Exhale,

Let it go.

And begin.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Last round.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Start to breathe normally now.

Find and follow your inhales and exhales as they enter and exit your body.

Repeat this exercise as needed until you feel more centered.