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Regulate your breath with this box breathing tool

When we’re experiencing feelings of stress, nervousness or anxiety, our breaths tend to be shorter and faster, even if we aren’t aware of it. Stay regulated throughout the day by taking a pause and slowing your breath down with this box breathing tool.

Deep breathing stimulates our parasympathetic nervous system, encouraging feelings of safety and signalling the body to calm down. As you follow this video, focus on your breathing and notice any changes in your body as you inhale, as you hold and as you exhale.


  1. Breathe in for four seconds, and feel your lungs expand.
  2. Hold your breath for four seconds.
  3. Slowly exhale for four seconds.
  4. Hold for four seconds.
  5. Repeat for one to two minutes, or for however long you need.

Bookmark this page to refer back to whenever you need help relaxing your breath, or share with your clients to help them get into the practice of deep breathing at home.

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