Boxed Breathing: A Simple Practice to Calm Your Nervous System

When life feels busy, overwhelming, or emotionally heavy, the nervous system often slips into a state of alertness without us even realizing. Thoughts race, the body feels tense, and rest can feel just out of reach.

This is where breath becomes a powerful anchor.

Boxed breathing is a gentle, structured breathing technique that helps signal safety to the nervous system. It’s simple, accessible, and deeply calming — especially when your mind feels noisy or your body feels unsettled.

What is boxed breathing?

Boxed breathing follows a steady, four-part rhythm:

• Inhale

• Hold

• Exhale

• Hold

Each phase is equal in length, creating a balanced “box” of breath. This rhythm helps regulate the nervous system, slow the heart rate, and bring the body out of stress mode and into a state of calm presence.

Why it works

When we slow and steady the breath, we directly influence the vagus nerve — a key player in nervous system regulation. Boxed breathing encourages the body to shift from fight or flight into rest and restore.

This practice can help:

• Ease anxiety and overwhelm

• Calm racing thoughts

• Ground you in the present moment

• Create a sense of inner safety and steadiness

When to use this practice

Boxed breathing is especially supportive:

• During moments of stress or emotional overload

• Before sleep

• When you feel anxious or disconnected

• As a daily ritual to nourish your inner world

Even a few minutes can make a meaningful difference.

A gentle invitation

In this week’s Monday Mindfulness practice, I’ll guide you through boxed breathing step by step. You don’t need to change anything about yourself or “do it perfectly” — simply arrive as you are and let the breath support you.

This is your reminder that calm is something you can return to, again and again, from within.