Box breathing for relieving stress
Box breathing is an effective breathing exercise that can help bring breathing back to its normal pace, calming the nervous system.
If your mind is feeling overwhelmed or you’re in an anxious state, box breathing is a simple yet powerful exercise that helps you return to a calmer state. Balancing out your breathing engages your nervous system, helping to bring you out of the ‘fight or flight’ response and into a more mindful state.
You can use this exercise to help alleviate the physical symptoms of anxiety or stress, like a rapid heartbeat and shallow breathing, allowing you to process your thoughts with a more rational approach and support your overall nervous system health.
In this article, we’ll outline how you can practise box breathing, its benefits and who this exercise is best suited for, so you can achieve a more relaxed way of life.
Practising the box breathing technique
Whether you’re practising this routine during moments of stress or as part of a mindfulness routine, box breathing is a great way to help bring you back to the present moment and overcome any overwhelming thoughts.
This section will guide you through the different steps of the exercise to help you achieve the best results.
- Find a comfortable position – whether it’s sitting in a chair, lying down or standing, it’s important to go with whatever feels more natural to you. Make sure your back is straight and your shoulders are relaxed
- Breathe out slowly – breathe all the air out of your lungs while focusing on your intention to feel calmer and more in control. Visualise the first side of a box as you exhale, imagining it being drawn as you let go of tension
- Inhale for 4 seconds – slowly breathe in through your nose while counting to 4. Focus on filling your lungs fully and expanding your abdomen. Visualise drawing the second side of the box as you breathe in
- Hold your breath – pause and hold your breath for 4 seconds, keeping the air in your lungs. Picture the third side of the box forming in your mind
- Exhale for 4 seconds – gently release the air through your mouth over a count of 4. Keep your exhale slow and controlled. Visualise completing the final side of the box
- Hold your breath – pause here and hold your breath for 4 seconds before repeating the cycle
- Repeat the cycle – continue this breathing pattern for 4 to 5 cycles, or longer if you need to. Focus on the rhythm of your breathing and the visualisation of the box to centre your thoughts and let go of any intrusive thoughts
Tips for effective box breathing
- Practise in a quiet, distraction-free environment
- Adjust the count (for example, inhale for 4 seconds) to suit your comfort level
- Visualise a box as you breathe – imagine tracing the sides of a box in your mind, moving along one side as you inhale, another as you hold, and so on. This can help you stay focused and engaged during the exercise
Box breathing benefits
Box breathing can have lots of benefits, including improved physical, mental and emotional health. This technique can be used to manage stress in the moment and also build long-term resilience.
In this section, we will delve into how box breathing can benefit you.
Reducing physical symptoms of stress and anxiety
When stress triggers the body's ‘fight or flight’ response, it can lead to a range of physical symptoms, including a rapid heartbeat, shallow breathing and muscle tension. Box breathing helps counteract this by engaging the parasympathetic nervous system, which is responsible for calming the body down.
A study published in Frontiers in Psychology explains that diaphragmatic breathing, which is central to the box breathing technique, stimulates the vagus nerve, activating the parasympathetic nervous system and promoting relaxation. This response can help reduce the physical effects of stress.
Enhancing mental focus and emotional regulation
Box breathing significantly enhances mental focus and emotional regulation. By concentrating on the structured pattern of inhaling, holding, exhaling and pausing, it fosters mindfulness and presence, reducing mental clutter and distractions.
A study published in Frontiers in Psychology demonstrated that controlled breathing exercises, such as box breathing, help shift the brain from a state of high alert to a calm and focused state, thereby enhancing mental clarity and performance. This focused attention improves cognitive clarity, which supports emotional regulation and mental resilience.
Building long-term resilience to stress
Practising box breathing regularly does more than provide immediate relief from stress; it can also enhance your long-term ability to manage stress effectively. By consistently practising this technique, you train your body and mind to respond more calmly to stressors, creating a habit of mindful breathing and self-regulation.
A study published in Scientific Reports highlights that regular deep, controlled breathing can lower cortisol levels, the body’s primary stress hormone. Over time, this reduction in cortisol helps build resilience to stress, fostering a more balanced emotional and physical state, even in the face of challenges.
Promoting overall wellbeing
Box breathing isn’t just a tool for stress relief; it also has a profound impact on your overall mental, emotional and physical wellbeing. By incorporating it into your daily routine, you can experience a range of benefits, from better sleep to improved emotional balance.
Research shows that there’s a key connection between mindfulness and a reduction in depressive symptoms. A 2024 study in Nature highlights that mindfulness practices, including controlled breathing techniques like box breathing, can significantly lower the severity of depressive symptoms by fostering emotional awareness and reducing ruminative thoughts.
By making box breathing a consistent habit, you can cultivate a stronger connection between your mind and body. This practice helps balance your emotions, enhance your overall sense of calm, and improve your physical health.
Tips for where and when to box breathe
One of the great things about box breathing is its versatility. This simple technique can be practised almost anywhere, making it easy to incorporate into your daily routine. Below, we’ve outlined some practical tips for when and where you can make the most of box breathing.
Where to practise box breathing
- At home: start or end your day with box breathing in a quiet space to set a calming tone or wind down for restful sleep
- At work: use box breathing during a lunch break or at your desk to reset and refocus, especially when you’re feeling overwhelmed
- During commutes: whether you’re on public transport or in a stationary car, box breathing can help ease tension and prepare you for the day ahead
- Within nature: practising box breathing outdoors, such as in a park or garden, can amplify its calming effects and help you feel more grounded
When to practise box breathing
- Before or after stressful events – box breathing can prepare you mentally and emotionally before events like presentations or meetings. Similarly, it can help you decompress afterward
- During breaks – take a few moments to practise box breathing during your coffee or lunch break to recharge and reduce tension
- As part of a mindfulness routine – incorporate box breathing into a regular meditation practice, or mindfulness routine in order to deepen relaxation and build focus
FAQs
How long should each session last?
The length of each box breathing session depends on your personal preference and the time you have available. Typically, a session lasts for about 3 to 5 minutes, with 4 to 5 cycles of the breath pattern.
However, you can adjust the duration to suit your needs. If you're new to the practice, start with shorter sessions and gradually increase the time as you become more comfortable with the technique.
Can it improve lung health?
While it’s not a direct treatment for lung conditions, regular practice can help you develop better breathing habits and improve your overall lung function by training you to breathe more effectively and efficiently.
Are there alternatives to box breathing?
Yes, there are several breathing techniques that serve similar purposes as box breathing. Some alternatives include the 5-6-7 method, which involves inhaling for 5 seconds, holding for 6 seconds, and exhaling for 7 seconds.
Another popular alternative is body scan exercises, which combine mindful breathing with attention to different body parts.
Each technique offers unique benefits, but they all share the goal of promoting relaxation and calming the nervous system.
Who should avoid box breathing?
Box breathing is generally safe for most people. However, people with certain health conditions, such as severe respiratory issues, heart problems or anxiety disorders like panic attacks, should consult a healthcare provider before starting this technique. In some cases, focusing on breathing may exacerbate symptoms, so it’s important to listen to your body and seek medical advice if needed.