Box Breathing: stress relief in 2 minutes

When life feels overwhelming, it can be hard to catch your breath — literally. Stress often leaves women feeling tense, scattered, or constantly “on.” One quick and powerful tool to help calm your mind and body is Box Breathing (also called Square Breathing). It’s a simple exercise you can use anytime to feel a bit more grounded and in control.

Box Breathing works by guiding your breath into a steady rhythm: inhale for four counts, hold for four, exhale for four, and hold for four. Picture tracing the sides of a square as you go. This intentional breathing literally slows your nervous system, helps reduce stress, and can even improve focus when your mind feels pulled in a hundred directions. It’s a small shift, but one that can create a noticeable difference in how you feel.

Box Breathing isn’t meant to replace therapy — but it can be a valuable tool to use alongside it. If you’ve been carrying more stress than feels manageable, therapy may help. Email me about your free consultation with Still & South Counseling or go ahead and choose a time that works for you. In the meantime, download the free Still & South Box Breathing guide.