Reset Your Rhythm: The Power of Box Breathing

Breathe in, hold, breathe out, hold. It sounds simple - and it is - but the effects of box breathing go deeper than you’d think.

What is Box Breathing?

Box breathing (also called four-square breathing) is a calming breath technique made up of four equal parts: inhale, hold, exhale, hold. Each part lasts the same number of seconds - like tracing the four sides of a box with your breath.

Why You’d Do It

When life feels rushed, our breath often follows - becoming shallow, tight, or forgotten altogether. Box breathing helps you pause. It brings your breath - and your body - back into balance.

This technique can help:

• Soothe your nervous system
• Ease stress and anxiety
• Clear mental fog
• Support better sleep
• Create calm in moments that feel anything but

It’s a simple, powerful tool to ground yourself - anytime, anywhere.

How to Do It

You can try box breathing wherever you are - sitting, lying down, or standing still. Here’s how:

1. Inhale through your nose for 4 seconds
2. Hold for 4 seconds
3. Exhale through your mouth for 4 seconds
4. Hold again for 4 seconds

Repeat for a few rounds. Let it be slow. Let it be steady. Let your body remember how to soften.