← ALIVIA BlogBox breathing for anxiety: how to do it step by step
ALIVIA Team · Updated October 8, 2026
Box breathing is a slow, even breathing pattern: in, hold, out, hold, each for the same count. Many people use it to feel calmer and more focused. It is a relaxation technique, not a medical treatment.
How to do box breathing
1. Sit comfortably with your back supported and breathe out fully.
2. Breathe in through your nose for 4 seconds.
3. Hold your breath for 4 seconds.
4. Breathe out slowly for 4 seconds.
5. Hold again, lungs empty, for 4 seconds.
6. Repeat for 4 to 5 rounds, or 2 to 5 minutes.
Tips
• Picture tracing the sides of a square as you count.
• If 4 seconds feels long, start with 3.
• Keep your shoulders loose and your breath soft, not forced.
• Practise daily when calm so it comes easily when you need it.
Precautions
• If you feel dizzy or tingly, stop and breathe normally.
• If you have a breathing or heart condition, check with your doctor before holding your breath.
• If anxiety is frequent or limits your life, talk to a mental health professional.
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→ How to calm anxiety fast: 5 techniques you can use right now→ The 5-4-3-2-1 grounding technique for anxiety: how it works→ Meditation for beginners: a 5-minute guide, step by stepThis article is for information only and does not replace care from a health professional. If you are going through a very hard time, please seek professional help.