Box Breathing: A Simple Technique for Stress and Anxiety
- Stella Ong
- 1 day ago
- 2 min read
Most of us have been told to just breathe when we are stressed. It sounds simple, but sometimes it can feel a little dismissive. But intentional breathing genuinely helps: not by making the problem disappear, but as a way to help your body shift out of a stress response so your mind has a better chance of thinking clearly.
Box breathing is one of the techniques I regularly share with clients. It is straightforward, requires no equipment, and can be done almost anywhere.
What is box breathing exercise?
Box breathing (also called square breathing) uses equal counts for each phase: inhale, hold, exhale, hold. 4 sides, 4 counts each.
Inhale for 4 counts → Hold for 4 counts → Exhale for 4 counts → Hold for 4 counts
Repeat for 5 or 10 times, or until you notice a shift.
Why does it help for anxiety and stress?
When we are stressed, our breathing becomes shallow and fast. So slow, controlled breathing activates the parasympathetic nervous system (PNS), signalling to your body that 'hey you are actually safe' and lower your heart rate, creating enough space to respond instead of just reacting. The holds are particularly useful because they extend the breath cycle and gently interrupt the spiral of anxious thinking.
How to use it:
Trace the sides of the box with your eyes or a finger as you breathe, or visualize a box as you trace it in your mind to give your mind something to anchor on. I have also put together a free printable PDF here that you can download, print and keep it somewhere accessible.
Tools & techniques like this work best when practiced regularly, not just in moments of crisis. The more familiar your body is with this pattern, the more naturally available it becomes when your stress or anxiety is high.
If stress or anxiety is significantly impacting your functioning or quality of life, we offer flexible scheduling options and draw from evidence-based methods such as CBT, ACT, and CTRT to help you develop effective coping skills and make meaningful progress.
As an LGBTQ+ affirming therapist located in East Singapore, I am committed to providing affordable and high-quality mental health support for all clients, regardless of background or identity.
Contact me today to discuss how we can work together to support your mental well-being with a schedule that works for you.
Stella Ong is a clinical member and registered counsellor with the Singapore Association for Counselling, registration number (C0940). Click here for more information on Stella Ong.
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