02:06

Box Breath, Anxiety SOS

by Hannah Bryant

Rated
4.4
Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
84

This short and effective breathing practice is your go-to tool when anxiety hits and you need fast relief. “Box breathing” is a simple yet powerful technique used by athletes, therapists, and even Navy SEALs to calm the nervous system and bring you back into balance — quickly and gently. In just a few minutes, you’ll be guided through intentional inhales, holds, and exhales — each for the same length of time — to help regulate your breath, steady your mind, and return to your body. It’s the kind of practice that feels both grounding and empowering, especially in moments of stress or emotional overload. Use this track as an SOS button during anxious moments, or make it part of your daily routine to build emotional resilience over time. Whether you’re on your lunch break, hiding in the loo at work, or lying awake at night, this tool is here for you — no crystals required. Just breathe. You’ve got this.

BreathingAnxietyStressRelaxationMindfulnessEmotional ResilienceBox BreathingStress And Anxiety ReductionCenteringWorkday Relief

Transcript

Hello and thank you for deciding to do a breathing exercise with me today.

Today we're going to be focusing on box breathing.

Box breathing is one of the easiest breathing techniques to follow but it is one of the most powerful.

It is suitable for people who might be feeling anxious,

Overwhelmed or stressed.

It can be done absolutely anywhere and it can really centre you and bring you back to your body.

To get started I need you to either take a seat with your feet planted on the floor back straight or you could take a lay down.

If you can close your eyes or soften your gaze.

This practice is yours,

You can make it your own.

And we will begin.

You breathe in for four,

You hold for four,

You breathe out for four,

And you hold for four.

You breathe in for four,

You hold for four,

You breathe out for four,

And you hold for four.

You breathe in for four,

You hold for four,

You breathe out for four,

And you hold for four.

You can keep this practice going for as long as you wish or if you'd prefer you could keep it as a short practice.

This is perfect for anyone who is feeling overwhelmed during the working day and just needs a quick second to take themselves back to their centre.

Wherever this practice has found you today,

I do hope that it's helped.

Thank you.

Meet your Teacher

Hannah BryantSouthend-on-Sea, UK

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© 2026 Hannah Bryant. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

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