Box Breathing Technique: A Grounding Technique for Anxiety and Emotional Regulation | Therapy Tools

What Is Box Breathing and Why Does It Help?

Box breathing is a simple, structured breathwork grounding technique that supports emotional regulation and can help calm the nervous system.

Originally used by athletes and in high-stress professions like the military, it’s a helpful grounding when you're struggling with states of overwhelming anxiety. It's something I think can be really helpful particularly in trauma work when things can suddenly become too much.

It's simple to do: breathe in for 4 counts, hold for 4, exhale for 4, and hold again for 4. This creates a “box” of steady, rhythmic breathing. The structure can feel grounding and steadying something that can be especially helpful when experiences are not yet ready to be put into words. When doing it you can follow along with your finger or eye.

I am an advocate of breath work as a compliment to psychotherapy, it can help create more space to reflect, without totally cutting off from emotion. You can also use it at home when feeling anxious, overwhelmed, or disconnected from your body.