Box Breathing
5 min · Breathing
A simple, structured breathing technique used by Navy SEALs and therapists alike. Activates the parasympathetic nervous system to reduce stress and anxiety.
How to do it
- 1
Sit upright in a comfortable position. Relax your shoulders.
- 2
Exhale completely through your mouth, emptying your lungs.
- 3
INHALE through your nose for 4 counts. Fill your lungs slowly and completely.
- 4
HOLD your breath for 4 counts. Stay relaxed — no clenching.
- 5
EXHALE through your mouth for 4 counts. Slow and controlled.
- 6
HOLD with empty lungs for 4 counts.
- 7
Repeat the cycle 4-6 times, or until you feel a shift.
- 8
After your last cycle, breathe naturally. Notice the calm settling in.
This is a self-guided reflective practice, not medical or psychological treatment, and it is not a substitute for working with a qualified professional. If something painful opens up, go slowly and reach out for support.
Keep track of what comes up
All My Parts is a journal for people doing Internal Family Systems work. Write or speak what's true, and it notices which part of you is talking, reflects it back, and keeps track of your parts between sessions.
Or start on the web. Free to begin.