7.9K views · 94 reactions | Box Breathing What it is: Also known as square breathing, this technique involves breathing in four simple steps. It’s particularly effective for regaining focus and calm. How to do it: Breathe in for 4 seconds. Hold your breath for 4 seconds. Exhale for 4 seconds. Hold again for 4 seconds. When to use it: Before an important meeting, to calm nerves, or whenever you find yourself overwhelmed and need to reset. | Buddha Groove | Facebook

😌 The benefits of Square Breathing Lowers stress The biggest benefit of box breathing is relaxation, especially in times of stress. Studies show that regulating your breath can lower levels of the stress hormone cortisol and maybe even help lower blood pressure. Activates the parasympathetic nervous system In times of stress, your sympathetic nervous system is on high alert. Box breathing can help you move out of that state by tapping into the bodily system responsible for rest and digestion —

What is Mindful Breathing? Exercises, Scripts and Videos

*Video | Square Breathing Exercise | 1 minute walkthrough with Big Head Bob

Square breathing isn’t just calming, it’s backed by science. This simple technique helps regulate your nervous system, reduce stress, and improve focus. By controlling your breath, you activate the parasympathetic nervous system, signaling to your body that it’s safe to relax. Try it: Inhale for 4 counts Hold for 4 Exhale for 4 Pause for 4 Repeat a few rounds while sitting comfortably. Just a minute or two can make a real difference. Learn More at whitmancountypublichealth.org/personal-family-he