What is Box Breathing

What is box breathing can you guide me through this

Box breathing (also known as four-square breathing) is a simple but powerful breathing technique used to calm the mind, regulate the nervous system, and improve focus. It’s widely used by athletes, soldiers, and people managing anxiety or stress.

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🟦 What is it?

Box breathing involves four equal parts:

Inhale (through your nose) for 4 counts

Hold your breath for 4 counts

Exhale (through your mouth) for 4 counts

Hold your lungs empty for 4 counts

Each step is like a side of a box — hence the name.

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🧘‍♀️ Let’s try it together – a guided round:

Sit comfortably, close your eyes if you feel safe doing so, and relax your shoulders.

Ready?

Inhale… 2… 3… 4

Hold… 2… 3… 4

Exhale… 2… 3… 4

Hold… 2… 3… 4

Let’s do one more together:

Inhale… 2… 3… 4

Hold… 2… 3… 4

Exhale… 2… 3… 4

Hold… 2… 3… 4

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🧭 Tips

You can adjust the count (e.g., use 3 or 5 instead of 4) if it feels too short or too long.

Try 3–5 minutes daily, especially before a high-stress activity or when winding down.

You can pair this with a visual (like tracing a square with your finger or eyes).

Would you like a printable card or phone background version as a reminder to use it during your day?

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