Box Breathing
A few years ago, I discovered the 4-second box breathing technique while listening to a fascinating meditation podcast. I’ve never been the most patient person when it comes to traditional meditation — sitting still for long stretches can feel impossible — so when I heard about this short, structured breathing exercise, I thought, why not?
I tried it right away, and within just a few minutes, I felt an almost magical shift. My shoulders softened. My mind quietened down. That tight, restless feeling in my chest simply melted away. I don’t practice it every day (though I probably should!), but it’s become one of my most treasured “in-the-moment” tools for calming my nerves, grounding myself, and creating a little pocket of peace when life feels like it’s running too fast.
What is 4-second box breathing?
Also known as square breathing or 4-4-4-4 breathing, box breathing is a simple yet powerful technique for calming the mind and body. You count to four for each phase:
Inhale for 4 seconds
Hold your breath for 4 seconds
Exhale for 4 seconds
Hold again for 4 seconds
The beauty of this method is twofold: counting gives your busy mind something to focus on, while the slower breathing pattern activates your parasympathetic nervous system — the “rest and digest” mode that helps reduce stress hormones and restore balance.
How to Do Box Breathing
You can do box breathing anywhere — at your desk, in bed, on the bus, or even in the middle of a busy day. It’s discreet, requires no equipment, and works surprisingly quickly.
Here’s how I do it:
Find a comfortable position. You can sit on the floor or in a chair. Keep your back straight but your shoulders relaxed.
Inhale slowly and deeply through your nose, counting silently to 4.
Hold your breath for a slow count of 4.
Exhale through your mouth for a count of 4.
Hold again for a count of 4 before starting the next round.
I usually repeat this 4–6 times, but even one or two cycles can be enough to shift my mood. I like to imagine drawing a square in my mind as I count — up one side as I inhale, across the top as I hold, down the other side as I exhale, and across the bottom as I hold again.
Why It Works
Box breathing has been used by everyone from meditation practitioners to elite athletes and even the military to stay calm under pressure. It:
Slows your heart rate
Increases oxygen flow to the brain
Reduces anxiety and stress
Improves focus and clarity
Encourages mindfulness
For me, it’s like pressing a mental reset button. If I’m overwhelmed, can’t sleep, or feel my thoughts spiralling, this simple 16-second rhythm brings me back to centre.
It’s a small thing, but like many of the tools and techniques I share here, its power lies in its simplicity. Try it next time you feel tense, anxious, or just need a moment for yourself — you might be surprised at how much better you feel after only a few breaths.