Box Breathing PDF For Anxiety Relief
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This box breathing pdf will provide you with an easy-to-follow guide to calm the nervous system and relax the mind. It can be used as a lead into a meditation session or as a sleep aid before bed.
It works by activating the parasympathetic nervous system (PNS), the parts responsible for relaxation, recovery, sleep and digestion, by slowing down the breath - The mind will interpret the slowing down of the breath as a sign of safety. This occurs even when you actively and purposefully slow your breath down, as in the case of box breathing.
The reason why box breathing works is because of the connection between the mind and the body through the breath. The mind itself does not know if there is danger in the environment, or if it is safe.
It uses cues from the senses as well as within the body (muscle tension, heart rate, and breath rate) to determine what is going on. A fast-breathing rate suggests danger; thus flight or fight response is triggered. A slow breathing rate suggests safety, thus the PNS is activated.
These become self-fulling prophecies – a process that you can explore to your advantage (and relaxation) with box breathing!
Box Breathing Printable
Feel free to download and print this box breathing printable PDF, or read it below
What Is Box Breathing?
Box breathing, also known as square breathing, is the act of controlling the breath in the following pattern: breathing in for 4 seconds, holding the breath for 4 seconds, breathing out for 4 seconds, holding the breath for four seconds.
This cycle is then repeated.
Four seconds is a good benchmark to begin with, but you can increase or decrease the time depending on your level of comfort.
You can breathe through the mouth or nose, but for optimal relaxation, breathe in through the nose and out through the mouth.
Box Breathing Gif - Follow Along!
Box Breathing Meditation Script
Below you will find a box breathing meditation script that you can use for yourself or to guide another. It is also available as a playable audio track here.
“Welcome to the session.
Today, we're going to be practicing box breathing, for anxiety relief, relaxation and performance enhancement.
This is a controlled breathing exercise designed to trigger the parasympathetic nervous system's ability to calm the body down. This practice can be performed with eyes open or closed, in a lying, seated, standing or walking position.
Use this practice in response to stressful events, as a way to calm down after exercise, as a lead into a formal meditation session, or as a sleep aid.
So assume a good posture with your shoulders back, head up, and arms relaxed by your sides.
You'll take a slow and deep breath in through the nose for four seconds. These are diaphragm breaths. To do this, imagine the air filling your belly first and then filling your lungs.
Don't strain or rush this breath.
Then you will gently hold the breath in for four seconds.
Then slowly exhale for four seconds - releasing the breath from the lungs first out through the mouth, and then from the belly.
Then you would gently hold the breath once more for four seconds.
This makes up a complete cycle: In for four. Hold for four. Out for four. Hold for four. We will be repeating these cycles for 5 minutes.
Feel free to end the session early if you achieve the desired results or continue for longer for increased relaxation and bodily calm.
Let's begin.
(For the next five minutes repeat the following, on a four second count)
Breathe in. Hold. Breathe out. Hold. Breathe in. Hold. Breathe out. Hold. Breathe in. Hold. Breathe out. Hold. Breathe in. Hold. Breathe out. Hold…
(At the end of the five minutes continue)
Great work.
So as we come to a close to the session, I just want to remind you that the more you practice box breathing, the easier it gets and the more benefits you'll get from the practice.
I look forward to meditating with you again.”
Feel free to use that script (or listen to the audio here) as a lead into a longer meditation session, as a sleep aid before bed, to assist with generalised anxiety, or in response to an anxiety/panic attack.
How To Stop Panic Attacks With Box Breathing
Box breathing is particularly effective when combined with grounding practice and internal reassurance.
This involves practicing box breathing as described above, but also adding two more components to the practice:
1) Grounding
Asking yourself and really attempting to observe what you can see, hear, feel, taste and smell. This process is cycled. You focus on each sense in turn before moving onto the next, spending one box breathing cycle on each sense.
For example, as you breathe in, hold, breathe out, and hold, you focus on all the things you can hear. No judgement, no attempt to change, control or avoid them, just an observation of all the sounds.
Then, as you breathe in, hold, breathe out, and hold again, you focus on all the things you can feel. Once again, without judgement, attempting to change, control or avoid.
The process of box breathing with a focus on the senses continues until the symptoms pass.
2) Inner Reassurance
Panic attacks tend to get worse when you are not sure of what is happening, when you think they will last forever, and when you beat yourself up internally for it occurring.
To combat this, add some inner reassurance to the box breathing and grounding practices.
When you realise that you are having a panic attack, take yourself to some place safe and comfortable. Then tell yourself the following:
This is a panic attack. I am having a panic attack. I have had these feelings before, and I know they pass. I will survive.
What I am feeling in my body are just the feelings that arise when I am having a panic attack. In time they will pass.
These are the thoughts and emotions that arise when I am having a panic attack. In time they will pass. I am safe.
I will continue to breathe slowly, focus on my senses, and reassure myself until these feelings pass. I am safe.
