What is Box Breathing?

It is a concept used to reduce anxiety. Using the 4x4x4x4 rule, you breathe in, hold, breathe out, hold, and repeat. Each step is completed in 4-second intervals.

It is memorable and easy to implement through practice. Once it becomes a habit in your brain, you’ll be using the box technique every time you start panicking!

How does it work?

It works by forcing your breathing to slow down. As your breathing slows, so does your heart. As your heart slows, the feeling of panic will start drifting away.

It helps bring your mind back to its former state of calm, too. Simply by focusing on the count and each breath, you’re moving farther away from the distress that affected you.

This technique has two main elements:

1. Meditation
2. Distraction

No lotus pose necessary! Just focus on counting to four and your breathing. I highly recommend an “in through your nose, out through your mouth” approach.

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Credits
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Feature Photo by mali maeder on Pexels.com