Box Breathing: A Simple Way to Pause and Reset

When we feel anxious, stressed or overwhelmed, our breathing can become quicker and shallower without us noticing. Box breathing is a simple technique that may help us slow down, reconnect with the present moment and create a little space between ourselves and whatever we are experiencing.

It is called box breathing because the breath is imagined as travelling around the four sides of a square. Each side represents one stage of the exercise:

• Breathe in gently for a count of four.
• Hold for a count of four.
• Breathe out slowly for a count of four.
• Hold for a count of four.

Repeat this pattern for three to five rounds, following the visual as you move around the square. Try to keep your breathing comfortable and natural—there is no need to take unusually deep breaths.

You can practise box breathing while sitting somewhere quiet, before a difficult conversation, during a stressful day or whenever you would like a brief pause. Some people find it helpful to place both feet on the floor and notice the support of the chair beneath them while they breathe.

Breathing exercises will not remove the source of anxiety or distress, but they can offer a helpful way of settling yourself in the moment. If holding your breath feels uncomfortable, you can shorten the count, leave out the pauses or simply focus on making your outward breath gentle and unhurried. If you become dizzy or uncomfortable, stop and return to your normal breathing.

If anxiety, stress or difficult feelings are affecting your everyday life, therapy can provide a confidential space to explore what may be happening beneath the surface. Please feel free to contact me if you would like to discuss how counselling might help.