Please note, this technique is not suitable during pregnancy, as it includes breath retention (breath holds). If you are pregnant, you can modify by eliminating the breath holds, and utilizing the count of the breath to lengthen or deepen your inhales and exhales, as you are comfortable.
The Concept - Box breathing invites us to imagine the shape of a box (a rectangle or square), where each side of the box represents a movement or a pause in our breath. As you work with box breathing, in your mind’s eye, imagine tracing the outline of one side of the box with every breath movement and with every breath hold. For example, as you inhale, trace the line up the side of the box, then as you hold your breath in, imagine tracing the line across the top of the box. As you exhale, trace the line down the other side, and as you hold your breath out, imagine tracing the line across the bottom of the box.
Settling In - Start in a comfortable seated position on the floor, on a cushion, or in a chair. Allow your hands to soften onto your lap. Gently lengthen your spine, and roll your shoulders back and down. Start by simply deepening your breath - taking a nice deep breath in through your nose, and out through either your nose or your mouth. Do this 2-3 more times as you settle into your space.
The Practice - Now that you are tapped into your breath, we’ll begin the count. While the full expression of box breathing is square in nature (equal movements and equal pauses), I find it’s helpful to start with a rectangle shape with shorter breath holds, especially for those new to this practice.
So let’s start with the following sequence:
Inhale for a Count of 4
Hold the Breath In for a Count of 2
Exhale for a Count of 4
Hold the Breath Out for a Count of 2
You can stay here, or continue the sequence above 2-3 more times, until your nervous system feels ready to extend the breath holds. If you feel ready to extend, you can move into the full expression of box breathing as follows:
Inhale for a Count of 4
Hold the Breath In for a Count of 4
Exhale for a Count of 4
Hold the Breath Out for a Count of 4
As you continue with your box breathing, hold the picture of the box in your mind’s eye, and allow each breath and each pause to move you around the outer edge. Additionally, as your nervous system continues to relax, you may find your breath naturally lengthens and you can increase your count to a 6 or even an 8!
To end the meditation (or once your timer goes off), simply release the counting and breath retention, and breathe fully once again in and out through your nose. Finish with 2-3 deep breaths in through your nose, and out through your mouth, before fluttering your eyes open to complete your session.
Last Note - You may find that your thoughts drift throughout this practice - it’s difficult for our minds to slow down! If you notice you are thinking about your to-do list, or a cringy interaction you had a couple days ago, simply become aware, and guide yourself back to the count and back to your square or rectangle. You may have to do this several times during your meditation! It doesn’t mean you suck. It means you’ve been in overdrive mode, and your mind needs more permission and encouragement to slow down. Keep giving yourself that permission, and your mind will follow suit.