Anxiety and stress · About 4 minutes
Box breathing
When you're anxious, your breathing often becomes quick and shallow, which can make you feel worse. Box breathing slows things down and gives your mind something steady to follow.
When it can help
- When you feel stressed, tense or on edge
- When anxiety is building, before it peaks
- Before sleep, or before something you're dreading
- Any time you'd like a moment to reset
4 rounds
Think of a square
Each side of the square is one step, and each step is a count of four. Follow it round, slowly, as many times as you need.
How to do it
1: Get comfortable
Sit with your feet flat on the floor, or lie down. Let your shoulders drop and breathe out gently.
2: Breathe in for 4
Breathe in slowly through your nose, counting to four.
3: Hold for 4
Gently hold your breath, counting to four.
4: Breathe out for 4
Breathe out slowly through your mouth, counting to four.
5: Hold for 4
Pause again for a count of four, then start the next round.
Repeat for four rounds, or for a few minutes. Afterwards, let your breathing return to normal and notice how your body feels.
Helpful tips
- If holding your breath feels uncomfortable, count to three instead, or skip the holds and make each out-breath a little longer than the in-breath.
- Try tracing a square with your finger as you count.
- If you feel light-headed, stop and breathe normally.
A gentle note
These tools aren't a replacement for counselling or medical care. If something here brings up a lot for you, it's okay to stop. You don't have to work through things on your own.
More free resources
The 5-4-3-2-1 grounding technique
A simple exercise that uses your senses to bring you back to the present when anxiety or panic takes hold.
Mood diary
A simple daily record to help you notice how your mood changes, spot patterns and see what helps.
Thought record worksheet
A worksheet to help you notice anxious or self-critical thoughts and find a kinder, more balanced view.
You don't have to work through it alone
If you'd like to talk things through with someone, your first 50-minute session is on me, in person in Leigh-on-Sea, online or by phone.