Square (Box) Breathing

These exercises are designed to help you feel grounded and present. They can be used anytime you feel stressed or overwhelmed. Remember, they are supportive tool and do not replace professional guidance.

Box Breathing

Square (Box) Breathing

Purpose: Calms the nervous system and reduces stress.

Take a big breath in and let it out before completing this activity.

Instructions:

1. Inhale slowly through your nose for 4 counts (going from the bottom left corner, tracing your finger up the line to the top left corner).

2. Hold your breath for 4 counts (going from the top left corner, tracing your finger along the line to the top right corner).

3. Breathe out slowly through your mouth for 4 counts (going from the top right corner, tracing your finger down the line to the bottom right corner).

4. Hold your breath for 4 counts (going from the bottom right corner, tracing your finger across to the bottom right corner).

5. Repeat this for as long as you need to (usually 4-6 times).

Tip: You can get the same result from using your eyes and following the shape/breathing cycle in that way. You can find a square shape anywhere; think of windows and paving slabs. You can even draw one on your hand or imagine one in your mind.