Box breathing exercise

Are you a busy parent? Looking for a little time to yourself to reduce anxiety symptoms or simply a moment to relax? Then you’ve come to the right place. 

Here at Spurgeons Charity we understand that parenting with anxiety can be challenging. That is why we have put together this interactive and visual box breathing exercise that is suitable to use independently, or with your children and family. 

Take a moment to watch along with the animation and repeat as many times as necessary to bring a sense of calm. The box breathing method is a great way of regulating your breathing, and gently reducing any anxious sensations felt within the body and slowing down the breath. 

Calming breathing exercises are a simple technique which helps to slow the breathing and relax the nervous system. 
 

This visual breathing exercise is perfect for calming down in those anxious moments when we feel overwhelmed.

What are the benefits of box breathing?

There are a range of benefits to engaging in this practice: 

• Calms the nervous system 
• Helps the body cope with increased levels of stress 
• Reduces the physical symptoms of stress 
• Has a positive effect on emotional and mental health 
• Increases clarity and focus 

• Remaining present is crucial to achieving the desired effects of box breathing on reducing anxiety symptoms. 

 
• Find somewhere quiet so that you can focus on your breath without interruption. 

 
• To remain present during your practice, place a hand on your abdomen or chest to feel the movement of the breath within the body. 

 
• Focus on the cold air as it passes your nostrils on the in-breath, and the warm air on exhalation. 

 
• Relax the muscles as you engage with your breathing