Box Breathing for Anxiety & Stress: Extended
Need an easy way to reset your breath and calm your body?
This extended visual aid helps slow your breathing and soothe your nervous system — and it’s part of a free downloadable series 👇of breathing tools you can loop on your device.
Perfect for managing stress, overwhelm, or those wired-and-tired moments when you need to pause.
This version is intentionally sound-free so you can add your own calming music — or enjoy the silence.
HOW TO DO IT
Shift your breath down your torso to breathe from your abdomen, or imagine filling the space under your diaphragm at the bottom of your lungs.
1) Breathe in through your nose while slowly counting to 4. Feel the air enter your lungs
2) Hold your breath for a count of 4. Don’t clamp your mouth or nose shut — just pause the breath
3) Exhale slowly for a count of 4
4) Repeat steps 1–3 for several minutes, or until calm returns
Tip: If this feels tricky at first, try counting to 3 instead. Once you’re used to the technique, you can build up to 5 or 6 counts per side.
📱 Want this on your phone?
Download this video and 2 others in the gif-style breathing series — totally free, and perfect to loop when you need it:
https://www.tamjohnston.com/free-brea...
🔔 Subscribe for more videos like this:
/ @tampjohnston
👋🏻 Come say hi or explore more:
📷 Instagram: https://www.instagram.com/tampjohnsto...
💾 Facebook: https://www.facebook.com/TamPJohnston...
🤝 X (Twitter): https://twitter.com/TamPJohnston?utm_...
🌍 Website: https://tamjohnston.com/?utm_source=y...
#boxbreathing #4444breathing #breathingforanxiety #stressrelieftools #nervoussystemreset