Square (Box) Breathing

Square breathing—also known as box breathing—is a simple, steady breathing pattern designed to calm the nervous system, reduce stress, and bring the body back into balance.

What Is Square Breathing?

Square breathing uses a four-part pattern where each step is held for an equal count—like tracing the four sides of a square.

This pattern sends signals of safety to the brain, slows the heart rate, and helps settle both body and mind.

The pattern is:

Inhale → Hold → Exhale → Hold

Each for the same amount of time, usually 4 seconds.

Why Square Breathing Works

Square breathing activates the parasympathetic (rest-and-digest) nervous system and helps regulate emotional and physical stress.

Benefits often include:

  • A calmer, steadier body sensation

  • Reduced anxiety and worry

  • Improved mental clarity and focus

  • Lower muscle tension

  • Better grounding during emotional overwhelm

  • Increased ability to respond instead of react

It is gentle, easy to remember, and it can

be practiced almost anywhere.

How to Practice Square Breathing

Follow this simple step-by-step guide:

  1. Get into a comfortable position.

  2. Sit with an upright spine or place your feet on the ground. Relax your shoulders and jaw.

  3. Inhale gently through your nose for 4 seconds.

  4. Notice and feel your chest and belly expand without forcing the breath.

  5. Hold your breath for 4 seconds.

  6. Keep your body soft; this isn't meant to feel strained.

  7. Exhale slowly for 4 seconds.

  8. Imagine releasing tension from your body as the air moves out.

  9. Hold the exhale for 4 seconds.

  10. A brief pause before starting the next cycle.

  11. Repeat the cycle for 1–3 minutes.

  12. You can extend the time as long as it feels comfortable.

If 4 seconds feels too long, start with 2 or 3 seconds and build up from there.

When to Use Square Breathing

Square breathing can be helpful:

  • During moments of stress or rising anxiety

  • Before an important meeting, conversation, or presentation

  • When emotions feel intense or overwhelming

  • At the beginning or end of a therapy session

  • During transitions, such as arriving home from work

  • Before sleep, to settle the mind

  • As a grounding tool during flashbacks or dissociation

You can practice it proactively—once or twice a day—or just when you need extra support.

Tips for Success

  • Remember to breathe gently.

  • If you begin to feel lightheaded, return to normal breathing.

  • Aim for smooth, even inhales and exhales.

  • Try using the square visualization.

A Note for Those with Trauma or Anxiety

If you are dealing with trauma or anxiety, holding your breath may feel uncomfortable or activating. If this is the case, you can shorten or remove the hold entirely.  

The goal is regulation, not perfection.

Your breathing practice should always feel safe and supportive.