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Four Square Breathing Exercise

Four Square Breathing Exercise


The Four Square Breathing Exercise is a deep breathing technique that can help you slow down your breathing, clear your mind, and decrease stress in your body. It is a simple but powerful relaxation technique that can be practiced anywhere and is useful in stressful situations when you want to re-centre yourself or improve concentration.


To perform the box breathing exercise, follow these four steps:


  1. Breathe in, counting to four slowly, and feel the air enter your lungs.

  2. Hold your breath for 4 seconds, trying to avoid inhaling or exhaling during this time.

  3. Slowly exhale through your mouth for 4 seconds.

  4. Repeat steps 1 to 3 until you feel relaxed and your breathing pattern has returned to a normal rhythm.













Box breathing can have several benefits, including:


Lowers stress: the biggest benefit of box breathing is relaxation, especially in times of stress. Studies show that regulating your breath can help reduce stress levels.


Activates the parasympathetic nervous system: box breathing can help you move out of a state of stress by tapping into the parasympathetic nervous system, which is responsible for rest and digestion.


Improves focus and concentration: box breathing can clear and calm your mind, improving your ability to focus and concentrate.


Helps with controlling and managing emotions: this technique can assist in controlling and managing emotions, making it a useful tool for people with anxiety, panic disorder, post-traumatic stress disorder (PTSD), and depression.


Efficient at helping with pain management: box breathing can be effective in helping with pain management, making it a useful technique for individuals experiencing chronic pain or discomfort.

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