Box Breathing

Also known as the Four Square Method, the following breathing technique was designed to calm the body in moments of anxiety or panic.

Box Breathing

The process is simple, but generally very effective at moving the body from red alert to yellow alert.

Step 1: Slowly breathe in through the nose for 4 seconds.

Step 2: Pause for 4 seconds, keeping your breath in the lungs.

Step 3: Slowly exhale, breathing out through the mouth for 4 seconds.

Step 4: Count to 4 before breathing in again, returning to Step 1.

Repeat the process as many times as necessary to calm your body in moments of anxiety, panic, or intense emotion.