Sitting Quietly – Box Breathing

This is a brief exercise to learn box breathing, also known as square or four-square breathing. This breathing technique can be used 1) as an “instant” distraction or diversion (e.g., from invasive or obsessive thoughts); 2) in reducing stress and achieving the relaxation response[1]; and 3) in proactively managing the symptoms or onset of a panic attack.

It’s a “go to” response that, once learned, can be used whenever needed or necessary. Do it once each day for some number until familiar and known.

Getting started…

1. Keeping your hands relaxed in your lap with your palms facing up, focus on your posture. It usually helps to be sitting up straight; this will help you take deep breaths. Close your eyes, say silently, “Okay, let’s get relaxed…” and bring your focus right to the breath. If you can, breath in through your nose and exhale (as you’ll see) through your mouth.

Box Breathing (BB)…

1. With your focus still on the breath, prepare to start box breathing during an exhale by opening your mouth and pursing your lips slightly (like you would in blowing up a balloon) and expelling the air out of your lungs.[2]
2. Inhale: Now take in a full inhale through your nose (if you can, otherwise [of course] use your mouth) slowly and deeply, and as you do count to four. (You’ll learn to get comfortable counting slowly “1, 2, 3, 4” such that the pace of counting comes to match the time it takes to complete the full inhale; i.e., it won’t take long if your breathing is more shallow and rapid, but it will stretch out as you are able to more slowly and fully inhale…)
3. Hold: Hold your breath for this same count of four. (Again, the actual time for this counting will increase as you become more relaxed…the goal being to increase this overall time for each count of four to an amount that feels good, and you feel appropriately relaxed…)
4. Exhale: Now exhale (through your mouth) to the same count of four. And then…
5. Hold: Hold your breath for the same count of four…
6. And repeat…inhale, hold, exhale, hold…

Concluding…

1. When sufficiently calmed or relaxed, take a moment to notice the physical sensations of how less tense you likely are.
2. Smile to yourself (this actually has neurological benefits!)…and take in a slightly deeper breath. Gently open your eyes, bring your awareness back to your present space, and when ready, step more calmly into the rest of the day…

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[1] “The Relaxation Response” is a term, now in common usage and taken from the book the Relaxation Response by Herbert Benson, M.D., 1975, that refers to (put simply) an overall state of being relatively free from tension and anxiety, and feeling a greater sense of calm, tranquility, and peacefulness. (Ref SQ-3C).

[2] Expel the amount or air that is comfortable; it does not have to be “all the air” as in Abdominal Breathing (SQ-3A) wherein you’d use the stomach muscles to push more or all the air you can out.