Box Breathing Practice

    A gentle practice to help you pause, breathe and feel a little steadier.

    Box breathing is a simple, effective technique used to help regulate the nervous system, reduce stress, and bring a sense of calm. You can do this anywhere, anytime.

    Inhale (4s)
    Hold (4s)
    Exhale (4s)
    Hold (4s)

    Breathe

    1

    Inhale

    Breathe in slowly and deeply through your nose for a count of 4. Feel your lungs fill with air.

    2

    Hold

    Hold your breath gently for a count of 4. Try not to clamp your mouth or nose shut, just avoid inhaling or exhaling.

    3

    Exhale

    Exhale slowly and completely through your mouth for a count of 4.

    4

    Hold

    Hold your breath out gently for a count of 4 before beginning the next inhale.

    Tips for Practice

    • Find a comfortable, quiet place to sit if possible.
    • Place your feet flat on the floor and rest your hands in your lap.
    • Repeat the cycle 4 times, or until you feel your body begin to settle.
    • If a count of 4 feels too long, start with a count of 3. The exact number matters less than keeping the rhythm even.

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