A Tool for Your Mental Health: Box Breathing
If you’ve ever been to therapy, have a friend who is a therapist or, even just a social media account, you have probably hear the words “mindfulness” and/or “grounding” a few 10,000 times. I say this lightly jokingly, as these have become buzz words in our world today. They’re especially prevalent in the pop psychology world. When we see a buzzword pop up often in our daily lives it can become background noise and loose a bit of it’s meaning. However, despite their ubiquity, these concepts are very real and significantly valuable. I believe they are buzz words because they work! Mindfulness and grounding connect us with our bodies, with ourselves and with the present in the way our central nervous system needs to be able to experience calm, relaxation and peace. Below is one of my favorite breathing exercises. You can practice it anywhere, anytime and no one even has to know you’re practicing some self-soothing. It is a simple yet powerful breathing technique used for relaxation, focus, and stress management.
Here's a step-by-step guide to box breathing (a.k.a. “tactical breathing”).
It’s called box breathing because you can visualize the shape as you breath, you are breathing in the shape of a box. This visual can also help focus your mind on something while practicing this skill.
Here’s how it works:
1. Find a Comfortable Position
Sit upright in a chair or lie flat on your back.
Relax your hands on your lap or by your sides.
Close your eyes if you feel comfortable.
2. Set Your Breath Timing
Start with a count of 4 seconds per breath. (You can adjust it later, some people use 5 or 6 seconds.)
3. Inhale (4 seconds)
Slowly breathe in through your nose.
Fill your lungs fully while counting slowly to 4 in your mind: "1… 2… 3… 4..."
4. Hold (4 seconds)
Hold your breath gently — do not strain.
Count again to 4 silently: "1… 2… 3… 4..."
5. Exhale (4 seconds)
Slowly breathe out through your mouth or nose (whichever is more comfortable).
Count again to 4: "1… 2… 3… 4..."
6. Hold (4 seconds)
After exhaling, hold your breath again.
Count to 4: "1… 2… 3… 4..."
7. Repeat the Cycle
Complete 4 to 6 cycles when you're starting out.
Gradually increase the number of cycles as you get more comfortable.
Tips for Best Results
Stay relaxed: If you feel dizzy or uncomfortable, stop or reduce the breath counts.
Practice self-compassion: If your mind wonders while you are doing this, that is okay! Just bring your focus back to your breath.
Practice daily: Try morning, before a big meeting, or before sleep for increased effect.
