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  • Writer's pictureMichelle Kellogg

Box Breathing Meditation

Box Breathing Meditation

The Box breathing meditation, also known as square breathing or four-square breathing, is a simple deep breathing technique that can help to reduce stress and anxiety, and promote relaxation. It involves taking slow, deep breaths and holding the breath for a specific period of time.

To perform box breathing find a quiet and comfortable place to sit or lie down, then follow these steps:


  1. Close your eyes and take a slow, deep breath through your nose while counting to four.

  2. Hold your breath in for a count of four.

  3. Exhale slowly through your mouth for a count of four.

  4. Hold your breath out for a count of four.

  5. Repeat the cycle several times, maintaining a steady rhythm and focusing on the breath.


The name "box breathing" comes from the fact that each step of the process is like tracing the sides of a box. This technique is used by many people, including athletes, yogis, and military personnel, to improve focus and concentration, reduce anxiety and stress, and promote relaxation.

Michelle Kellogg RMT, M.Ed. -


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