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Information sheetCoping skills and self-care · No. 443
Box breathing and calm breathing
Box breathing is a 60-second reset for a racing mind and body - and you can do it anywhere.
How we breathe talks directly to the nervous system. Slow, even breathing tells the body "I am safe," calming a racing heart and mind. Box breathing is a simple, portable way to do it.
How to box breathe
Picture drawing the four sides of a square:
- Breathe in through your nose for a count of 4
- Hold for 4
- Breathe out slowly through your mouth for 4
- Hold for 4
Repeat for about a minute (4-6 rounds). If holding feels hard, drop the holds and simply make your out-breath longer than your in-breath (e.g. in for 4, out for 6) - the long out-breath is what calms you.
When to use it
- Before a stressful meeting, exam or difficult conversation
- When you feel anxiety or anger rising
- To wind down for sleep
Why it works
Long, slow out-breaths activate the body's "rest and calm" system, lowering heart rate and stress hormones within minutes.
A note
If you feel dizzy, return to normal breathing - that is fine and passes. Practise when calm so it is second nature when you need it.