Box Breathing

Why can it help?

Box breathing provides a predictable rhythm when your thoughts or body feel chaotic. Instead of trying to force yourself to “stop worrying”, your attention has something simple and repetitive to follow.

Controlled, slower breathing can help regulate physical arousal, while counting gives the brain a specific task to concentrate on, potentially interrupting spiralling thoughts.

The pauses can feel uncomfortable for some people, though, particularly during panic. If they do, skip them rather than forcing yourself through the exercise.

Think: I’m giving my mind and body a steady rhythm to follow.