How to Do Box Breathing:
Imagine drawing a square (box) as you breathe:
1. Breathe In (4 seconds)
* Slowly breathe air in through your nose, counting to four.
2. Hold Your Breath (4 seconds)
* Gently hold your breath while counting to four again.
3. Breathe Out (4 seconds)
* Slowly breathe out through your mouth, counting to four.
4. Hold Again (4 seconds)
* Hold your breath again gently for a count of four.
Repeat these steps several times until you feel calmer.
Why Does Box Breathing Help?
Box breathing helps by telling your mind and body to slow down. Imagine shaking up a bottle filled with sand and water, everything gets cloudy and hard to see. When you stop shaking it and let it sit still, the sand settles and the water becomes clear again. Similarly, box breathing gently slows your breathing, allowing your mind to clear and helping your body feel safe and relaxed.
When Can You Use Box Breathing?
* Before important meetings or tests
* When feeling overwhelmed
* To help you fall asleep at night
* Anytime anxiety feels too strong
Try box breathing, and notice how quickly you start to feel calmer and more relaxed.
