Feeling Tense? Try Box Breathing

Quick Win

Named for its four even steps, box breathing may help you de-stress at any time of day.

Try This Today

• Take a moment if you’re feeling stressed. Hint: Stress can show up as irritability, muscle tension or feelings of anxiety.
• Inhale slowly through your nose, letting your belly (not just your chest) expand for a slow count of four. Hold your breath for a count of four, then exhale through your nose for a count of four. Hold for a count of four, then begin again.
• Continue box breathing until you feel calm.

Why

Stress management isn’t a self-care “bonus” — it’s an essential part of maintaining good health, including brain health. Breathing exercises such as box breathing make a great addition to your relaxation toolbox. In a 2025 review published in Medical Sciences, researchers concluded that breathing techniques may reduce stress and improve mental health, in part by helping to regulate heart rate. And remember, breathing is free and you can do it anywhere!