Box Breathing: A Simple Technique to Feel Calmer

Box breathing is a simple breathing technique used to feel calmer and more focused. It's easy to learn and you can do it anywhere — before a meeting, in traffic or at bedtime.

How to do it

1. Breathe in slowly through your nose for a count of 4.
2. Hold for a count of 4.
3. Breathe out slowly for a count of 4.
4. Hold for a count of 4.
5. Repeat for 1–5 minutes.

Tips

• If 4 seconds feels too long, start with 3.
• Sit or stand comfortably with relaxed shoulders.
• Practise when you're calm, so it's easier when you're stressed.

When to use it

• Before presentations or exams
• When you feel anxious or overwhelmed
• To wind down before sleep

A note

If you feel dizzy, return to normal breathing. If anxiety is frequent or overwhelming, talk to a doctor or mental health professional.