Box Breathing

Come, behold the works of the Lord; see what desolations he has brought on the earth.  He makes wars cease to the end of the earth; he breaks the bow, and shatters the spear;he burns the shields with fire.  “Be still,and know that I am God! I am exalted among the nations, I am exalted in the earth.” 
 The Lord of hosts is with us; the God of Jacob is our refuge.(Psalm 46:8-11)

Box breathing is a calming technique that you can use anywhere to settle your mind, relieve stress, and take a time out. I find it helpful to use a visual to help me to do this, but you can simply count if you prefer. It is simple: inhale for four seconds, hold for four seconds, exhale for four seconds (repeat as needed). Click here to use the video to help you try it.

You can add box breathing to your prayerful time of the day as a way to remove distractions before you begin your prayer practice. It can also be helpful to use this technique before writing a test in order to settle your mind and regain focus. Breath techniques are a great way to release tension in the body. Box breathing is just one technique, so if you try it and like, I recommend looking at some other techniques. Box breathing is usually the first step in learning breath techniques because it does not require a large amount of breath control.

Let me know if you try box breathing and how it works for you. It is great to have as many tools in our kit as possible for when those stressful moments come.


If you are interested in more calming techniques, try this meditation by The Honest Guys.