Box Breathing Technique PDF

Check out our guide on the box breathing technique, a simple but effective breathing exercise that can help reduce stress and increase focus. Improve your mental well-being with this easy-to-follow guide Box Breathing Technique PDF which you can download for free.

What is Box Breathing?
Tips on Box Breathing Technique
Box Breathing Technique PDF
Further Reading and Resources
Sources

What is Box Breathing?

The box breathing technique, also known as square breathing or four-square breathing involves taking slow, deep breaths in the shape of a square or box. Box breathing consists of equal duration of inhalations, breath retentions, and exhalations.

According to a study on respiration practices (1), box breathing was effective at improving your mood and lowered your respiration rate. Doing 5 minutes of breathwork was proven to improve mood and reduce anxiety.

Before you start, sit on a chair with your back supported and both of your feet on the floor.

Next, follow these steps:

Step 1: Breathe in for 4 seconds

Step 2: Hold for 4 seconds

Step 3: Breathe out for 4 seconds

Step 4: Hold for 4 seconds

You can also use the diagram below and follow the square.

You can also follow along the animate visuals in this video:

They key is to maintain a consistent rhythm and focus on your breath, to distract your mind.

Tips on Box Breathing Technique

Find a quiet environment where you sit down without distractions.
Maintain a good posture, with a straight spine.
If you feel uncomfortable sitting down, try lying down in your bed.
If you feel like counting is difficult, try using a timer, or a video that you can follow along that does the counting for you.