Box Breathing

I am one of the unfortunate individuals that deals with anxiety on a daily basis. I use this technique every day to calm my nervous system—maybe it will help you too!

Every day, you take 22,000+ breaths without thinking. Most people breathe incorrectly – shallow, rapid chest breathing that keeps your body in constant fight-or-flight mode. This single habit might be sabotaging your health more than anything else.

Here's what happens:

Shallow breathing activates your sympathetic nervous system, flooding your body with stress hormones like cortisol. Over time, this leads to anxiety, weakened immunity, poor sleep, and decreased focus.

Box Breathing works by breaking this cycle. Named for its four equal parts that form a "box" pattern, this technique has been used by elite military, high-performing athletes, and meditation masters for centuries. Why? Because it fundamentally changes how your body functions.

To practice box breathing, follow these four steps:

1) Inhale deeply through your nose for a count of four

2) Hold your breath for another count of four

3) Exhale slowly through your mouth for four seconds, and

4) Hold your breath again for four seconds before repeating the cycle.

This technique helps calm your mind and reduce stress.

Happy breathing. Hope you have a relaxing day!