How long should I practice box breathing?

Start with 3-5 minutes. Even a single cycle of 4 breaths can begin to calm your nervous system. With practice, you can extend sessions to 10-15 minutes for deeper relaxation.

When should I use box breathing?

Box breathing is effective before stressful situations, during anxiety or panic, before sleep, or anytime you need to reset your nervous system. It's also used by athletes and military personnel for performance under pressure.

Box Breathing Exercise | Kate Ramsay Counselling

Interactive Exercise

Box Breathing Practice

Follow along with this guided breathing exercise to calm your nervous system.

4Breathe In

Completed cycles: 0

Inhale4s

Hold4s

Exhale4s

Hold4s

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