Box Breathing
Box Breathing 🧘🏽♂️
Dimension: Mind & Mood
Chemicals: Endorphins (Booster), Serotonin (Stabiliser)
Why Box Breathing Matters
When stress builds, our breathing often becomes shallow and rushed. Box breathing — a simple 4–4–4–4 rhythm — is one of the fastest ways to reset your nervous system. It’s used by athletes, military professionals, and wellbeing coaches alike because it works almost instantly: lowering stress hormones, steadying emotions, and giving your mind a clearer baseline.
Try This
Inhale for 4, hold for 4, exhale for 4, hold for 4 — repeat four times.
Reflection Prompt
How does your body feel after a few rounds?
Why It Helps
Activates the relaxation response and lowers stress hormones, helping you feel calmer and more in control.
Pair With…
Rate Your Mood
Feel-Good Chemicals
Endorphins (Booster): Releases tension and creates a calming physical rhythm.
Serotonin (Stabiliser): Regulates breathing and fosters a sense of safety.
