Box Breathing

Follow these steps when feeling overwhelmed, stressed or anxious - this practical tool can help you feel calmer, less stressed and more focused.

  • Do a body scan and take notice of areas of tension
  • Inhale your breath - 4 seconds
  • Hold your breath - 4 seconds
  • Exhale your breath - 4 seconds
  • Repeat 2 to 3 times

Adapted with permission of the City of Toronto.

Diagram of how to do box breathing
Box Breathing - PDF - ENG
Box Breathing - PDF - ENG - TAG
Box Breathing - PDF - SPA
Related Content
Mental Health
Mental Health and Wellbeing


List of links present in page
  1. https://www.wechu.org/mental-health/box-breathing
  2. https://www.wechu.org/sites/default/files/MH_Flyers_Box-Breathing_0.pdf
  3. https://www.wechu.org/sites/default/files/MH%20Flyers_WECHU%20Versions_Tagalog_v4_Part1.pdf
  4. https://www.wechu.org/sites/default/files/MH%20Flyers_WECHU%20Versions_Spanish_v3_Part1.pdf
  5. https://www.wechu.org/tags/mental-health
  6. https://www.wechu.org/tags/mental-health-and-wellbeing