Box Breathing for Grounding

“Just take a deep breath.”

Easier said than done! Sometimes, one deep breath isn’t enough, or we could use a little more guidance to understand why a deep breath can help us slow down. Box breathing, also known as four-square breathing, is a technique where you “draw a square” with your breath. This rhythm helps your nervous system relax, bringing you to a state of calm outside of fight or flight. 

While you box breathe, imagine outlining each side of a square with each mental count to four. If four seems too short or too long, feel free to change the number to accommodate your needs as long as the number is consistent across each step. 

Here’s how to use box breathing:

1. Sit, lie down, or stand comfortably.

2. To begin, exhale fully, imagining emptying your lungs.

3. Through your nose, slowly inhale as you mentally count to four.

4. Hold your breath as you mentally count to four.

5. Through your nose, slowly exhale as you mentally count to four, picturing all of the air leaving your lungs.

6. Hold your breath as you mentally count to four.

7. Repeat as needed.

Try to be mindful of your breath throughout this process, noticing the sensations that come with inhaling, holding, exhaling, and holding.