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Reduce stress with box breathing

Breathe in for four, hold for four, breathe out for four, then hold for four.

That’s the essence of box breathing, a technique for reducing stress, easing anxiety, and supporting your body out of fight-or-flight mode.

Here’s how to try box breathing for yourself.

  1. Close your eyes and get into a comfortable seated position.

  2. Breathe in through your nose, slowly counting to four. Feel the air fill your lungs.

  3. Hold your breath and slowly count to four again. Try not to force your airways shut – instead, focus on being still and avoiding breathing air in or out. The aim is to not let any air escape.

  4. Exhale through your mouth, pursing your lips as you exhale. Slowly count to four. A smooth, even breath out. Make sure you get all the air out of your lungs.

  5. Hold for another four seconds. Don’t breathe in yet. Just hold.

  6. Repeat steps two to five for up to four minutes or until you feel calm.

It can be a bit of a challenge to learn a new breathing exercise. You may feel a bit dizzy at first – that's completely normal. As you practice, you should find the dizziness disappears.

If you do feel dizzy, stop and breathe normally for a while.

If you find that box breathing is not working for you, stop and try another breathing exercise. Do not keep trying if box breathing is making you anxious.

The key is to find a breathing exercise that makes you feel calm and relaxed.