Box Breathing
A simple evidence-based breathing technique to calm your nervous system.
Box breathing is a paced breathing exercise. Each of the four breath steps is the same length, like the four sides of a box. This works by activating the parasympathetic nervous system, slowing your heart rate and reducing feelings of tension and anxiety.
If holding your breath doesn't suit you, switch the pattern to no holds.
With breath holds · 4 seconds · 1 minute
How many rounds
Most people feel something settle within two to three rounds. If you feel comfortable, keep going for a few minutes.
If it feels difficult
Holding your breath can feel uncomfortable at first, and a little lightheadedness is common when you start. If that happens, stop and breathe normally for a minute. Shortening the count to three seconds a side is a perfectly good place to begin, and so is switching the pattern to no holds and just breathing in and out evenly.
Where this helps most
Practise ahead so it's ready when you need it, before something you're anxious about.
If you'd like something that moves your attention outward instead of inward, try 5-4-3-2-1 grounding or dropping anchor.