Box Breathing

A simple and powerful breathing technique that brings calm, clarity, and balance to your nervous system. Used by athletes, meditators, and even Navy SEALs - and perfect for anyone needing to reset in daily life.

How Box Breathing works:

You breathe in four equal parts - like drawing the sides of a square.

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The pattern:

• Inhale through the nose for 4 counts

• Hold the breath for 4 counts

• Exhale slowly through the nose or mouth for 4 counts

• Hold the breath out for 4 counts

Then repeat the cycle 4 to 8 times.

Benefits of Box Breathing:

• Activates the parasympathetic (rest-and-digest) nervous system

• Lowers stress and anxiety

• Improves focus and emotional regulation

• Grounds you in the present moment

When to use Box Breathing:

• Before a performance or difficult conversation

• After conflict or overwhelm

• As a daily reset practice

• With children - it’s easy and fun to teach using visuals