BOX Breathing- help for anxiety

Updated: May 14

This technique is one I share so often with people. When I was experiencing anxiety, my counselor introduced me to box breathing. Later on, my husband told me about a talk an ex- navy seal gave where the speaker said that if he could only do ONE thing fitness-wise, it would be breathing.

hmmmm...maybe there IS something to this breathing thing.


Box breathing is a very simple, yet VERY effective tool to carry with you. I suggest practicing it several times a day at first. Set an alarm on your phone, or just do it on the top of the hour, whatever you choose, practice!


Here is the technique:

1. Breathe in for 4 seconds and imagine drawing a line up the left side of a box

2. Hold the breath for 4 seconds as you imagine the line continuing horizontally across to the right

3. Exhale for 4 seconds, imagining the line going down the right side of your box.

4. Hold the breath for 4 seconds as the line continues left to meet the beginning corner.

5. Repeat 4 times.


SO simple. SO good for you.

Try it today! If you practice this regularly, it will be a tool you can use during times of tension, anxiety, anger, shame- during any emotion threatening to get the upper hand.



​© 2018 Jamie Suel.