Mental Health First Aid Tool: Box Breathing

No matter how resilient we are, we all have times in our lives when things feel difficult for us. When our ability to cope is under strain, and even everyday challenges can trigger panic and stress. Perhaps you’re dealing with circumstances beyond your control, or finding yourself feeling vulnerable and anxious, even in situations where you used to be fine. If so, this series was written for you.

When stress, anxiety and overwhelm threaten, a simple technique like box breathing can help to calm you and establish a sense of control and steadiness.  Though it has its roots in yogic and meditative practices such as sama vritti pranayama, the structured ‘box’ format has been adapted for use by a range of disciplines and is employed by the military, the emergency services and in sports performance, in addition to the field of mental health.

This technique can be used anywhere to calm the fight – flight - freeze response (sympathetic nervous system) and engage the ‘rest and digest’ (parasympathetic nervous system), slowing the heart rate, calming the body and allowing for clearer thinking. In this way, a greater sense of control can be quickly established – particularly useful for in-the-moment support.

Box Breathing involves:

Inhale through the nose for the count of four – gently hold the air in your lungs for another count of four – slowly exhale for the count of four – hold once more for the count of four.

This cycle can be repeated between 3 and 5 times.

While adopting the breathing pattern alone can be effective, some people find visualising tracing the four sides of a square as you breathe to provide a helpful distraction (if circumstances allow) and can help to ground you when your thoughts are racing.

Note. If you suffer from respiratory problems, high blood pressure or are pregnant, or if holding your breath is uncomfortable for you, please consult a doctor before employing this technique.

It’s not a failure to draw on these methods – it’s a sign that you’re using all available resources to support yourself in the moment. Whether you’re facing something really difficult or finding yourself struggling in circumstances you could normally cope with, these tools can provide support. They aren’t a substitute for therapy, where causes and circumstances can be explored fully and worked on, but they can make all the difference in a pinch. I hope this helps.