Feeling anxious? Yeah, that’s totally normal. Everyone feels anxious now and then, and it’s nothing to feel bad about. But sometimes that anxiety can sneak up on us and cause us to act in ways we’re not proud of—like snapping at someone, saying something we regret, or feeling completely overwhelmed. The good news? You can manage that anxiety and still make choices you feel good about. One of the easiest ways to start is with a simple breathing exercise.
You’ve probably heard someone say, “Take a deep breath” when you’re stressed. Those people are not wrong, but one breath usually isn’t enough. Enter box breathing. It’s a technique that tells your body it’s time to chill out by activating your parasympathetic nervous system—basically, your body’s built-in relaxation mode. How do you do it, though?
- Start by taking 4 seconds to breathe in through your nose.
- Then hold that breath for 4 seconds.
- Slowly exhale through your mouth for 4 seconds without any force. Allow the breath to come out on its own.
- Pause and hold for another 4 seconds before breathing back in.
Repeat this cycle a few times. If 4 seconds feels like too much, start with 3 seconds and work your way up. As you keep going, your breathing will naturally slow down, your muscles will relax, and that tight grip of anxiety will start to loosen. You might still feel a little anxious, but you’ll be in a better place to make thoughtful decisions.
Why Breathing Matters
When we’re stressed, our body kicks into “fight, flight, or freeze” mode—our heart races, our breathing speeds up, and we’re basically on high alert. This is great if you’re running from a bear, but not so helpful when you’re just trying to get through your day. Staying in that stressed-out state for too long can mess with your health, leading to things like high blood pressure, headaches, and even heart problems.
Long-Term Stress Can Be Dangerous
Stress is not limited to impacting us emotionally, it can seriously impact your physical health if it sticks around too long.
High Blood Pressure
Chronic stress keeps your body in high gear, forcing your heart to pump harder. As time goes on, putting strain on your heart and arteries can lead to hypertension.
Headaches
Tension and stress often cause headaches or even migraines. That constant muscle tension and mental overload can lead to frequent, painful headaches.
Heart Attacks
Ongoing stress increases the risk of heart attacks. Stress hormones like cortisol and adrenaline keep your heart working overtime, which can damage your heart and blood vessels.
Stroke
Long-term stress can contribute to the narrowing of blood vessels and increased blood pressure, raising the risk of stroke. The constant pressure on your circulatory system can have serious, even life-threatening consequences.
Who Should Use Box Breathing?
The short answer? Everyone! Managing stress and anxiety in a busy and demanding career and life is hard enough. Using Box breathing can help you manage life and career in the moment.
Military Personnel, Firefighters, and Police Officers
High-stress professions often put people in life-or-death situations. Box breathing helps them stay calm, focused, and in control.
Lawyers and Corporate Professionals
Tight deadlines, demanding clients, and long hours can build up stress. This technique can help them stay sharp and composed.
College Students
Between classes, exams, and social pressures, your life can be really overwhelming. Box breathing can ease test anxiety and improve concentration in those challenging situations.
Parents
Parenting is rewarding but stressful. This technique can help parents manage daily chaos and stay patient with their kids… Even when the screaming continues.
Athletes and Performers
Whether it’s pre-game jitters or stage fright, box breathing can help control nerves and improve performance.
Yoga Practitioners and Mindfulness Seekers
If you’re into yoga or meditation, you’ll appreciate how box breathing helps you find your center and deepen your practice.
No matter your age, profession, or lifestyle, box breathing is an easy, accessible way to reduce stress and feel more grounded.
How Breathing Helps
By focusing on your breath, you help your body switch gears into “rest and digest” mode. This calms your mind and body, reduces physical stress, and helps you handle future stress better. Regular breathing exercises like box breathing can lower blood pressure, ease muscle tension, and reduce the risk of serious health issues caused by long-term stress.
Tips to Make Box Breathing Easier
- Find a quiet spot where you can relax and focus on your body. Outside on the grass, in the living room, or on a bed. Whatever makes you most at ease.
- Sit comfortably with your back leaning on something, preferable flat, and feet flat on the floor.
- Put one hand on your chest and the other on your stomach to feel your breath.
- Focus on letting your stomach rise as you breathe in—no need to force it.
- Keep your muscles relaxed. No need to tense up!
Other Breathing Techniques to Try
If box breathing feels good, you might want to explore other breathing methods too.
Pranayama Breathing
Yoga often uses this technique to help find and control your breathing. One common form is the 4-7-8. This method is very similar to box breathing in terms of the counting.
Inhale for 4 seconds, hold for 7 seconds, and then exhale for 8 seconds. This technique can help your nervous system calm down and improve our focus. As your brain relaxes, so does the body.
Alternate Nostril Breathing
Known as Nadi Shodhana in yoga, this practice involves breathing in through one nostril while closing the other with your finger, then switching sides. This technique can reduce anxiety, improve mental clarity, and balance your body’s energy.
Shaolin Dan Tian Breathing
Used in martial arts, this practice focuses on breathing deep into the lower abdomen (the Dan Tian area). This method is supposed to strengthen internal energy, enhance concentration, and promote a sense of grounded calmness.
If all of this seems too overwhelming and you aren’t sure where to start or if you’re even doing it right, talking with Evolve Counseling Fort Collins will help you.
Need More Help?
Box breathing is awesome, but if this feeling happens often, then the anxiety might be becoming more than you can handle on your own. Talking to a professional can make a huge difference. Lindsey Phillips, LPC, and Ben Smith, LPC, at Evolve Counseling can give you personalized tools to help manage anxiety and feel more in control.
Remember, feeling anxious is part of being human, and at some point everyone needs a little help. But it doesn’t have to control your life. Start with your breath and go from there!
