Box Breathing Guide for Less Stress
Box breathing, sometimes referred to as square or 4x4 breathing, has proven to be one of the most effective strategies when it comes to reducing stress, anxiety, and feelings of being overwhelmed. Anxiety and stress come with many negative side effects — both physical and mental. Maybe it's tightness in the chest or a flip-flop in the stomach. Sometimes these effects can be debilitating, leaving us feeling helpless and overwhelmed. The quick and simple technique of box breathing can help you control those negative feelings, allowing you to feel more grounded. Even after just a couple of minutes, this practice will leave you feeling immediately calmer and more relaxed.
If you start practicing box breathing for longer periods of time, you will see stronger, long-term benefits. It has been proven that deep breathing techniques can have longstanding effectiveness in stress reduction and relaxation. Many people also begin to see an increase in positive thoughts. By incorporating box breathing in tandem with different breathing techniques into your day-to-day life, you will not only notice a decrease in stress, but a boost in energy and focus.
What is Box Breathing?
Let's go back to the basics. Box breathing, or 4x4 breathing, is a paced breathing technique, which involves setting your breath to a specific rhythm. With the box breathing technique, all four phases of breathing, (inhalation, exhalation, and the pauses between), are held for the same amount of time. Very simply, you will breathe in through your nose for a count of four, hold the breath for a second four count, then exhale through the nose for another count of four, and finally holding again for one final four count. This technique may be simple and quick to learn, but it is incredibly effective.
Box breathing is an incredible technique because it can be done any place at any time- you may find yourself using this technique to reset before an important meeting, or to relax before bed. It is also a very discreet technique, meaning you could practice it while commuting, sitting in school, or waiting in line for a matcha latte! (P.S. check out our very own matcha latte recipe and skip that line all together!)
How to Practice Box Breathing
Below you will find step by step instructions on how to most effectively practice box, or square, breathing.
Take a deep breath, inhaling through the nose and out of the mouth before sealing your lips to get started
Breathe in through your nose for a count of four
Hold the air in your lungs for a count of four
Exhale the breath through your nose to the count of four
Hold your breath once again for a count of four
It is important to breathe through your nose for the entirety of this exercise. This is because mouth breathing can activate your fight or flight response, getting us fired up- we want to achieve the opposite of this and calm our internal systems down.
The video below guides you through a box breathing series.
Box Breathing Tips for Beginners
1. Visualize The Square in Your Mind
In order to make box breathing more concrete, many people find it helpful to visualize a square shape in their mind, which in turn helps them to monitor their breath. This is easiest to do while your eyes are closed to eliminate distraction. To do this, visualize your breath drawing across the top of the box as you breathe in. Follow the line down the right side of the box as you hold your breath. Continue the line along the bottom as you breathe out, and watch the final line be drawn on your final hold. This can be useful in timing your breath if simple counting does not work for your body and mind.
2. Get Comfortable
Once you are familiar with this technique, it can be an incredibly useful tool to use casually while going about your day. However, as you’re getting started with it you may want to take the time to find a private and comfortable place to begin. The first few times you practice, try sitting in an upright or even laying down position if that's what works best for your body. Being comfortable is incredibly important to ensure you do not become distracted with aches or pains- do your best to be fully in the moment and in tune with your breath.
3. Start With Short Periods of Time
It might be helpful when you’re first starting to set a timer for your practice. Start with a five-minute timer and see how you feel, then increase or decrease time from there. Having a timer takes away some of the unknowns that come with breath practice and meditation. By using a timer, you provide yourself with a solid end time which may make the practice feel less overwhelming as you work to get more comfortable.
4. Notice The Breath in Your Body
A strategy that you may find useful not only in box breathing but other breath exercises is using your hands to feel the breath. Place one hand on your chest, and the other on your stomach while sitting upright. Notice the air as it moves in and out of your diaphragm. Try to feel the stomach expand as you breathe in, but do not use your muscles to force it, allow it to move naturally. This is a great way to mindfully practice the exercise.
5. Be Gentle with Yourself
Techniques like this are not going to come easy for everyone. It is likely that you will have to work on this practice a couple of times before you can really start to reap the benefits. Try not to be hard on yourself and remind yourself that there is no single right way to do this practice. Keep trying and see what's right for you- and what works for you may change as you go on. Embrace it!
As you get more comfortable, you can begin to customize the technique to yourself, and find what leaves you feeling your best. Some people find it helpful to repeat a mantra on each breath rather than counting, such as “I am calm”, “I am at peace”, “I am okay”, or whatever else feels right for you in the moment. Others prefer to stretch out a sound, such as “om” for each section of breath.
As you continue practicing box breathing, and feel stronger in the exercise, you may wish to increase the length of the breath from four counts to five or even 6. While working to increase your breath, be careful not to over-inhale, as it may cause you to feel dizzy or uncomfortable. This practice should leave you feeling calm and at ease- you don’t want to be gasping for breath.
Final Thoughts on Box Breathing
Box breathing, which is also referred to as 4x4 breathing or square breathing, is an amazing way to feel less stressed. This breathing technique can be done at any point throughout your day when you find yourself feeling anxious, stressed, or overwhelmed. By taking just a couple minutes of time for yourself each day you will immediately notice the positive results of the practice including increased energy and focus, as well as feeling more grounded.
Additional Breathing Exercises
In addition to box breathing, there are many other breathing exercises you may like to try. All breathing techniques and exercises have the potential to leave you feeling more at ease, find your favorite.
By incorporating different breath techniques into your daily routine, you will find you feel increasingly at peace. Check out our videos to help familiarize yourself with each breathing exercise:
All of these exercises are great options if you're looking to reduce stress and anxiety, increase energy, and overall, induce your body with feelings of calm. Enjoy!