Box breathing is a slow breathing pattern of four equal steps: breathe in, hold, breathe out, hold, each for a count of four. Slowing your breath signals your body that it is safe, which helps reduce a racing heart, tension and anxious thoughts.

How to do box breathing

  1. Breathe in slowly through your nose for a count of 4.
  2. Hold your breath gently for a count of 4.
  3. Breathe out slowly through your mouth for a count of 4.
  4. Hold again for a count of 4, then repeat.

Repeat for 4 to 6 rounds, or about two minutes. If holding feels uncomfortable, shorten the count to 3 or skip the holds.

When box breathing helps

  • Before exams, presentations or interviews
  • When you notice anger or panic building
  • At bedtime to help your body settle

A note of care

If you feel dizzy, return to normal breathing. Breathing exercises are a helpful tool, not a replacement for treatment. If stress or anxiety affects your daily life, consider talking to a psychologist.