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Box Breathing

Cory Muscara



Mindful Tip



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Box Breathing

A simple, 4-part breathing technique to calm yourself down.

Here's a simple breathing

exercise that can help you

reground in moments of stress.

It's called box breathing

or square breathing.

What it involves is breathing in for

four seconds, holding for four seconds,

exhaling for four seconds, and then

holding for another four seconds.

So let's try it out together.

Breathing in for 4, 1, 2, 3, 4.

Hold for 4, 3, 2, 1.

Exhale for 1, 2, 3, 4.

Hold for 4, 3, 2, 1.


And you could proceed to do that a number

of times, or just stop after one breath.

It's a great way to reground, especially

when you find yourself caught up in

thoughts or the general anxiety of life.

Hope it helps as you navigate

bringing more mindfulness

into your day-to-day routine.

Thanks and take care.

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Tips for Breathing

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