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How to Practice Box Breathing for Stress and Anxiety


Try box breathing (Sama Vritti Pranayama) any time you’re feeling stressed, anxious or overwhelmed.

Box breathing is a powerful relaxation practice that helps calm your mind, relax your body, and allow you to focus.  It can be done by adults or children and you can do it anywhere.

Start by sitting in a comfortable position with your back straight, your shoulders and hips aligned.  If you’re in a chair have the back supported and feet flat on the floor.  Then gently allow your eyes to close and bring your attention to your breath.

  1. Slowly inhale through your nose, to the count of 4.  Feel the air filling your lungs.
  2. Hold your breath here as you slowly count to 4 again.  Try not to contract your airways shut.  Simply hold the breath to the count of 4.
  3. Slowly exhale to the count of 4.
  4. Hold the exhale to the count of 4.

Repeat these steps for about 4 minutes or until you feel calm and centred.


Photo by Mor Shani on Unsplash