Box breathing relaxation technique: how to calm feelings of stress or anxiety

In stressful times you can use the power of your breath to help calm feelings of stress or anxiety.

Box breathing is a simple relaxation technique that can help you ‘reset your breath’ and return it to its normal rhythm.

This video demonstrates box breathing and highlights its benefits.

In short, it involves:

- Imagining breathing around a box
- Inhaling as you visualize going up one side of the box, pausing and then exhaling as you picture going down the other side of the box.

In moments of stress and anxiety, box breathing is an easy way to slow down and help calm your body and mind.

Many thanks to Dr. Joanna Mansfield, psychiatrist at Sunnybrook’s Women’s Mood and Anxiety Clinic, and Cognitive Behavioural Therapy Clinic for her expertise and voicing this box breathing video.

Video produced by Brent Creelman and Jennifer Palisoc in Communications & Stakeholder Relations at Sunnybrook.

If you need help in an emergency, please call 911 or visit your local emergency department. If you feel like you're in a crisis or need somebody to talk to, please know that help is available.

[tommyfamee]

God I pray that the person reading this heals, and that any struggles weather it’s mental, physical, or financial that they can survive and thrive under your glory AMEN

[iAqron]

Anxiety is a ferocious thing to deal with and I wouldn’t wish it on anyone. I had my first real bad panic attack today and it lasted 3 hours. I had to go to the ER just to get relief. I pray that anyone dealing with this that God heals you and makes it easier. God bless everyone that reads this🙏🏻

[hhoppie]

I didn't think that would work so well but I instantly feel better, now I can get some sleep

[Moneygeneticfx]

Should do 20 minutes or more video with box breathing animate so we can follow it as we breath

[darla]

Peace to all who struggle with panic attacks and anxiety. It's a miracle to retrain the brain!

[mitee]

Bro, maybe I am gonna be able to handle school! :D

[thatonegamer]

I get regular panic attacks, and this really helped, thank you.

[alephmorricone]

THE MOST IMPORTANT THING WHILE DOING THE BOX BREATHING IS: To focus on the count, like really force ur brain to focus on the numbers even if it is losing the focus, secondly the calming sensation kicks in after like 1-2 mins of completing this exercise so be patient

[Izabeleqka]

After a very intense anxiety attack I found this video and tried the technique. The pain/tightness in my stomach/chest is completely gone… I’ve had it all day. Very helpful, thank you

[arqustik]

Year, it takes time, but the results are amazing. I'm finally happy with my life and where I'm headed.

[thatonegamer]

I suffer with panic attacks and I feel like I’m going to suffocate and die. This helped a lot. Thank you.

[allouttv]

I have had anxiety for 12 years now and believe it or not I have a constant adrenaline through my body with brain fog all day until I can get the chance to finally get a peaceful sleep with the constant fear of waking up the next day because I know I am going to feel the same thing again and again. This video helps me somewhat when I can get the chance to force myself to try to calm down and it feels like peace finally came back to me and I can stop feeling like
I’m dying for once. This has really kept me from achieving a lot of my goals. For one, I have always wanted to be an entertainer/actor, but can’t really do it because of the way I feel and breathe all day. So I work doing construction because working hard lifting stuff all day makes it seem like that’s why I breathe like that because I’m lifting heavy and going at a fast pace. It really hurts and I hope everyone that feels this way overcomes that wall that’s in your way and can brake free to be happy.

[rkyvtmd]

I never thought that breathing would solve many mental and physical issues. Really impressed!

[cooperjackson]

This really works. Last week I was about to get into a very tense situation and felt myself starting to lose control of my emotions. I remembered this and executed the technique. It worked flawlessly, enabling me to gain control of the situation and ride it out successfully.

[ambiencesoundmemo]

I know how painful it is to have anxiety. I used to have a hard time with it. I tried to meditate, breathing in and out, trying to calm my mind. and try to find something that keeps you from thinking about your worries especially listening to the sounds of the atmosphere It will help the brain focus on the sound. So I try to remember what kind of sound I like and which one helps me. Until I started making videos like this myself in hopes of helping others. Please open your mind and listen.

[patricemccullough]

Wow. I didn’t know how much I needed this until I did it and ended up crying out of nowhere. I took some time to get everything out. I didn’t need to speak any words. My tears spoke for me and I ended up feeling much better afterward. ❤️

[jonofdead]

Omg! I couldn't stop shaking and I was having panic attack. I looked this up and it helped me so much thank you!

[CatsAreKindaCool]

Im about to have a surgery and im 11 currently so this helped alot. In fact at the time of writing this im in the waiting room of the hospital.

[shark]

Thanks, this helped a lot. I’ve been really stressed and nervous lately.

[SunnyDeals]

Meditation can help to reduce my stress. I give myself alone time (no music, quiet time) to meditate, relax, practice deep breathing, and a peaceful mind 5-10 mins every morning when I wake up. Stay Healthy! Best wishes!