How to Calm Anxiety with Box Breathing

Box Breathing

Box breathing is a simple breathing technique, which can help reduce anxiety. You can do it anywhere, anytime. It’s even used by U.S. navy seals, athletes, police, and nurses. 

The Mayo Clinic says that relaxation techniques such as deep breathing can:

1. Calm and regulate the autonomic nervous system. 

2. Can lower blood pressure 

3. Can be great for insomnia by practicing before bed 

4. Can even help with pain management 

5. Can allow the body to release toxins more readily 

I use it when I start feeling stressed or anxious. I can be at dinner, driving in traffic, hanging out with friends, or in bed — and I can do it with no one noticing. 

After I take these focused breaths for a minute or two, I usually feel much calmer and lighter. I don’t feel as tense, and if I had any pain, it lessens. Practicing box breathing for five minutes at least once a day can make a HUGE difference for my anxiety.

Here’s how to do box breathing:

1. Sit upright with your feet flat on the ground

2. Inhale for 4 seconds

3. Pause your breath for 4 seconds 

4. Exhale for 4 seconds 

5. Pause your breath for 4 seconds (sometimes I don’t like to pause, and prefer to go straight into the next inhale)

6. Repeat at least 4 times 

Enjoy :)