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Connection Corner

Learn and practice box breathing technique

box breathing info graphic

Deep breathing is a great way to calm anxious minds and bodies. Plus, it can create a moment to be mindful. Mindfulness is the practice of focusing your attention on the here and now.

We spend so much time focusing on the future.

  • Can we finish our “to do” list?
  • Will I do well on tomorrow’s test?
  • How am I going to get the kids to dance and soccer and band and a play date?

We also often get stuck in the past.

  • Was that the best decision for my family?
  • Why didn’t I save that money?
  • Should I have said that differently?

Mindfulness can take us out of these fretful states and help us be present where we are right now. It gives us a chance to consider the moment we’re in – what we’re doing and how we’re feeling right now. Plus, research shows a myriad of benefits that stem from mindfulness practices, such as increased positive affect and concentration, as well as decreased anxiety and depression.

Take a moment to be mindful while practicing the Box Breathing technique:

  • Inhale to the count of 4
  • Pause, gently holding your breath, for the count of 4
  • Exhale to the count of 4
  • Pause for 4 again

Repeat this cycle 5 times while assessing how you are feeling – physically, mentally, and emotionally.


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