Box breathing helped me calm my anxiety – here is how I did it

“Just breathe.” That’s what everyone tells you when anxiety strikes. I used to roll my eyes at this advice—until a simple four-second breathing pattern changed everything. When medication wasn’t an option for me, this ancient technique became my unexpected lifeline.

My Anxiety Experience:
My anxiety wasn’t just “being worried”—it was physical. My heart would pound against my ribs while my thoughts raced like a hamster on a wheel. Sleep became a distant memory as I’d lie awake, mentally replaying conversations and imagining worst-case scenarios.

I used to feel anxious throughout the day. Thoughts kept pouring from my mind without any pause. I felt exhausted dealing with my non-stop mind.

I personally don’t like taking medication. So I kept searching for alternative methods that could solve this problem.

Discovering Box Breathing:
One day I found that the box breathing method could help with anxiety. I couldn’t believe at first that something as simple as breathing could help anxiety.

Still, I started practicing it since I wanted to avoid medication. I would sit on my bed, inhale for 4 counts, hold my breath for 4 counts, exhale for 4 counts, and hold again for 4 counts. The first time I only did this twice, but I didn’t notice any immediate change.

My Journey to Calm:
I kept doing it for 4-5 days. Slowly, I started noticing that my racing heart slowed down and my mind became calmer. My thoughts weren’t rushing as much anymore.

I gained more confidence and continued the practice. Eventually, I returned to feeling normal, with a much calmer mind.

How to Practice Box Breathing:
Find a comfortable seated position in a quiet space
Close your eyes or focus softly on a point in front of you
Inhale slowly through your nose for 4 seconds (count: 1-2-3-4)
Hold your breath gently for 4 seconds (count: 1-2-3-4)
Exhale completely through your mouth for 4 seconds (count: 1-2-3-4)
Hold your lungs empty for 4 seconds (count: 1-2-3-4)
Repeat for at least 4 cycles (about 1 minute)
Tip: Start with just 1 minute and gradually increase to 5 minutes daily.

Why Box Breathing Works:
Box breathing isn’t just a distraction technique. When we’re anxious, our breathing becomes shallow and rapid. This controlled breathing pattern activates our parasympathetic nervous system (the “rest and digest” response), which naturally counteracts the fight-or-flight stress response. The regular counting gives our busy minds something simple to focus on, creating a mental break from anxious thoughts.

Try It Yourself
If you’re struggling with anxiety or overthinking, this might help you too.

It’s simple, free, and can be done anywhere and anytime.

I’d love to hear about your experience if you try box breathing. What other techniques have helped you manage anxiety? Share in the comments below, and let’s support each other on this journey to calmer minds.