Box Breathing Technique

I want to share one of my favorite nervous system tools with you today—Box Breathing.

It’s a simple yet powerful practice to help you regulate your body, shift out of stress, and ground back into the present moment.

If you’re someone who often feels overwhelmed, tense, anxious, or like you’re living in “go mode” all the time…

This is for you.

Box Breathing is a technique that calms the mind-body complex by working with your breath in a rhythmic, intentional way.

Here’s how to do it:
Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold for 4 counts

Repeat this cycle for 1-3 minutes.

That’s it.

It’s called “box” breathing because all four parts are equal—like the four sides of a square.

This rhythm helps signal to your brain that you are safe, bringing your nervous system into balance and gently guiding you out of fight-or-flight.

You can follow along with my short guided video here.

Let me know if you try it—and how it feels in your body.
I love hearing your experiences.

With Love and Compassion,
Nicole Sawyer