Box breathing for stress relief: a step-by-step guide

How to do it

Cleveland Clinic suggests three to four rounds to begin with and recommends staying at a comfortable pace, breathing gently and never straining. If four counts feel too long, use three. On the breathing exercise here, choose Box breathing 4-4-4-4 under Pattern and follow the circle as it grows, pauses and shrinks.

• Sit comfortably with your feet on the floor and your shoulders relaxed.
• Breathe out gently to empty your lungs.
• Breathe in through your nose for a count of four.
• Hold your breath for a count of four.
• Breathe out slowly for a count of four.
• Hold for a count of four, then start again.

What a 2023 study found

Researchers at Stanford, led by Melis Yilmaz Balban, compared three breathing routines with mindfulness meditation in a remote study of 108 adults practising five minutes a day for 28 days. The breathing groups as a whole improved positive mood more than meditation. Cyclic sighing (two inhales followed by a long, slow exhale) did best, both for mood and for slowing breathing. Box breathing helped too, but did not stand out from meditation on its own.

The study was small, ran for only four weeks and relied on people practising at home, so its authors call for more research. Still, it supports a simple message: a few minutes of slow, structured breathing a day can lift mood, and a long exhale may be especially helpful.

Choosing a pattern

The three patterns on the breathing exercise suit slightly different moments. Box breathing gives an even rhythm that is easy to remember and count, which helps when your mind is racing. Relaxing breath 4-7-8 and Calm breathing 4-6 both make the out-breath longer than the in-breath, in the spirit of the exhale-focused breathing that did well in the study. Try each for a week and keep the one you end up using.

When to use it

Short routines work best when they are tied to a moment you already have: before an exam or a presentation, after a stressful call, or as part of winding down at night. Choose a Session length of one to three minutes so it fits easily into the day. If you feel lightheaded, stop, breathe normally and try shorter counts next time.

Breathing exercises can help with everyday stress, but they are not a treatment. If anxiety or panic is affecting your daily life, speak to a doctor or another health professional.