This is a concentrative breathing exercise meant to help you calm your central nervous system. It's great for times in which you are experiencing stress, anxiety, anger, or fear. It's also best to practice it when you are feeling neutral or good and to do so several times so that when you need it you are easily able to remember and access it.
From the community
I felt sleepy after box breathing
I felt sleepy after box breathing box breathing was harder than I thought
More challenging than expected!
I found that holding after exhaling is different from breathing exercises I have tried before which focus on holding breath in. I really enjoyed this challenge and the constant counting helped focus my mind. Thank you.
Breathing is the essence of life
The four blocks
Box breathing was harder than I thought, I think I will need to start with shorter count and work up.
Box 📦 Breathing 😮💨
Most of the years just dive right into the practice, so I appreciated the explanation beforehand. Helped me get more out of the practice
I really enjoy breathing techniques to reduce the levels of stress and anxiety or energy from over excitement.
I liked that this was counted out for me. It helped me to stay more focused on my breathing than to try and remember what number I was up to. I am dyslexic and have such a poor and untrained retention memory. I need to work on these further. Using this exercise helps calm me enough to be able to purposefully think of what I am doing and how to maintain doing things correctly. Definitely a fav thank you 😊
Breathing is key
Learning that controlled breathing massively helps the knot in the stomach feeling that always sets my anxiety spiralling.
Breath work works.
This technique works well. It helped my anxiety enough to notice tension and holding my breath.
First thing in the morning and just before bed I am doing these reflections/exercises. About 3 weeks and I am noticing that I feel less anxiety and more calm. Going to continue and work at implementing more during the day. Definitely is bringing some calmness to my existence.
Not my favorite technique. Will try another time. Maybe it will help
It’s a powerful way to calm myself! I’m excited to use this next time I’m anxious and panicky.
This was very effective. Helped me feel better. I noticed a big difference in my stomach where I normally hold a lot of tension. Thank you!
I learned that my stomach had much less cramping and it’s not making noises now. I am quite amazed that something so simple could help this much. Going back to do another session.
This was truly very calming to listen to. I know I will be playing this often.
I had a difficult time holding after exhaling. I felt like I was gasping. I will keep trying.
It was difficult to completely relax because my heart rate increased during the hold periods. I will definitely continue to practice, though.
These breathing exercises have been great at keeping my BP in the ideal range when coupled with other lifestyle changes.
That was challenging, the inhale for four seconds is difficult. The exhale for four seconds is not long enough. Counting and breathing together is a challenge