Box Breathing Worksheet Overview
Box breathing is a simple way to slow your breath. You breathe in, hold, breathe out, and hold again, each for the same count, like tracing the four sides of a box. You can do it anywhere, which makes it a handy skill for stressful moments.
This worksheet shows you the four sides of the box with a count for each, plus tips for getting started. It also gives you a log to rate your stress before and after practice, and space to plan when you will use it.
In this worksheet, we’ll:
- Walk you through the four sides of the box, step by step
- Explain how slow, steady breathing helps calm your nervous system
- Give you tips for finding a count and pace that work for you
- Provide a log to rate your stress before and after each practice
- Help you plan the moments when you will use it
ChoosingTherapy.com strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our worksheets. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.
-
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353
-
Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. https://doi.org/10.1016/j.xcrm.2022.100895
-
Fincham, G. W., Strauss, C., Montero-Marin, J., & Cavanagh, K. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13, 432. https://doi.org/10.1038/s41598-022-27247-y
-
NHS. (n.d.). Breathing exercises for stress. https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/
Therapist Directory at Psychology.com Find a licensed therapist near you on the Psychology.com directory. Many therapists accept insurance, offer in-person and online appointments, and have immediate availability. List Your Practice on Psychology.com Psychology.com is the therapist directory from the team behind ChoosingTherapy.com. List your practice with your first 30 days free, then $49 a month. Cancel any time.
Related Worksheets
