Box breathing, also called four-square breathing, is a simple technique for slowing your breathing down and calming your nervous system. It works by breathing in a steady, even rhythm: breathing in, holding, breathing out, and holding again, each for the same count. It’s used by everyone from athletes to emergency responders to help them stay calm and focused under pressure, and it’s just as useful for everyday stress.
Like any skill, it becomes easier the more you practice it. You can use it any time you need to settle yourself, whether that’s before something stressful, or simply as a regular practice to help you feel calmer overall.
How to practice
Find a comfortable position, sitting or lying down, wherever you are.
Breathe out fully, letting your lungs empty.
Breathe in slowly through your nose for a count of four.
Hold your breath gently for a count of four.
Breathe out slowly through your mouth for a count of four.
Pause for a count of four.
Repeat this cycle for a few minutes, keeping each count steady and even. When first starting, doing this for one minute is fine.
If a count of four feels too long, start with a shorter count, such as three, and build up as it becomes more comfortable.
When you’re ready, let your breathing settle back into its natural rhythm.
Dr Walton 