When anxiety rises, one of the first things that can change is our breathing. We may start taking quicker, shallower breaths without even realising it. The good news is that slowing the breath can be a powerful way to help the body and mind feel calmer.
One simple technique that many people find helpful is box breathing.
In this article, we’ll explain why breathing techniques can help with anxiety, how to do box breathing step by step, and share a few tips to help you get the most out of it.
Why breathing techniques help when we feel anxious
When we’re feeling stressed or anxious, our body often shifts into a stress response. This can lead to rapid, shallow, and chest-focused breathing.
Slowing the breath and taking deeper, more controlled breaths can help signal to the body that we are safe. This can help the body begin to relax.
Breathing and our emotional state are closely linked. You may have noticed how your breathing changes when you get shocking news, or how it shifts again when you feel relief. While it can sometimes be hard to control anxious thoughts, breathing is often something we can influence in the moment.
That’s what makes breathing exercises such a useful tool: they are simple, accessible, and can help bring us back to a calmer place.
What is box breathing?
Box breathing is a breathing exercise made up of four equal steps — like the four sides of a box.
The steps are:
Breathe in through your nose for a count of three
Hold your breath for a count of three
Breathe out through your mouth for a count of three
Pause for a count of three
Then repeat.
Even just a few rounds of box breathing can help you start to slow down and settle your nervous system.
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How to do box breathing
You can follow these steps:
Step 1: Breathe in
Breathe in gently through your nose for a count of three.
1… 2… 3…
Step 2: Hold
Hold your breath for a count of three.
1… 2… 3…
Step 3: Breathe out
Breathe out slowly through your mouth for a count of three.
1… 2… 3…
Step 4: Pause
Wait for a count of three before beginning again.
1… 2… 3…
Try repeating this cycle three to five times to begin with. If it feels helpful, you can continue for longer.
The key is to go at a pace that feels comfortable for you.
Grab your free download to practice here.
Tips to help you get the most out of box breathing
1. Get comfortable first
Box breathing can be done in different positions, but many people find it easiest when they are sitting comfortably.
If it helps, place a hand on your stomach and notice whether it rises and falls with each breath. This can help encourage deeper breathing, rather than shallow breaths in the chest.
2. Inhale through your nose, exhale through your mouth
When doing box breathing, breathe in through your nose and out through your mouth.
As you exhale, try gently pursing your lips, as if you were blowing through a straw. This can help slow the breath down and make the out-breath feel more like a sigh, which can be especially calming.
3. Practice when you’re already calm
Breathing techniques can be especially helpful in anxious moments — but they can be even more effective if you’ve already practised them when you’re feeling okay.
Using box breathing throughout the day can help you stay more settled overall, and it may feel easier to return to when anxiety does show up.
4. Share it with whānau and friends
Box breathing is a simple tool that can be helpful for many people. You might like to share it with whānau, family, or friends so they can use it too.
Box Breathing is a popular and powerful strategy to reduce stress and anxiety. This tutorial provides a helpful guide to WHY and HOW to use Box Breathing to relax. This strategy is broadly effective, from mild stress to severe anxiety, from intense moments to maintaining a calm state throughout the day. For more support and information please call our free 24/7 national Anxiety Helpline - 0800 ANXIETY (0800 269 4389)
If you are worried about the safety of a loved one, or someone else, you can call the Crisis Team on 0800 800 717 or dial 111 in an emergency.
Important numbers and resources to find advice and support at a time of crisis or distress:
Free call or text 1737 any time for support from a trained counsellor.
Lifeline 0800 543 354 or (09) 522 2999 | Free text 4357 (HELP)
Youthline 0800 376 633
Samaritans 0800 726 666
If you or someone you know is at risk of harm: dial 111 or visit your nearest hospital emergency department.
Call 0800 611 116 for your nearest DHB Mental Health Crisis Team (CATT Team).
Do you need support? Yellow Brick Road is a national organisation that provides support for whānau who have a loved one experiencing mental health challenges.
For more information about helping family / whānau visit mentalhealth.org.nz
➡️Looking after your mental health can look different to everyone. SPARX is a free mental health support tool that teaches you CBT skills in a fun and unique way. With each level relating to a different CBT skill, you’ll not only level up your character, but your mental wellbeing too! Start your SPARX journey today! https://www.sparx.org.nz/
Would you like a free, downloadable, Box Breathing Wallet Card? Grab yours here.
The Empowered course is a free, self-paced course from Anxiety NZ to help you and your whānau navigate anxiety with proven strategies and support.
A gentle reminder: go at your own pace
Everyone is different, and breathing exercises won’t feel the same for everyone. If counting to three feels too fast or too slow, you can adjust the pace slightly so it feels manageable for your body.
The goal isn’t to do it perfectly — it’s simply to create a little more space, calm, and steadiness.
Final thoughts
Box breathing is a simple yet effective relaxation strategy that can help slow breathing, ease physical tension, and support a sense of calm.
It’s easy to learn, can be practised almost anywhere, and may become a useful tool to return to whenever anxiety starts to rise.
Take a breath in.
Hold.
Breathe out.
Pause.
And begin again.
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