Box Breathing

Feel grounded, even on the tough days.

What is box breathing?

Box breathing, also known as square breathing, is a simple yet powerful technique that uses equal counts for each part of the breath: inhale, hold, exhale, hold.

In Ayurveda and yogic traditions, breath (or prana) is the foundation of life force and health. Breath retention (kumbhaka), used gently and safely, is thought to nourish the nervous system and settle the mind, making box breathing a beautiful blend of East and West.

For pregnant women, box breathing can be a grounding tool to reconnect with your body when emotions feel heightened, when nausea hits, or when sleep feels far away.

Why it’s great for pregnancy

✔ Calms the nervous system and reduces anxiety

✔ Brings mental clarity when things feel overwhelming

✔ Helps regulate your heart rate and deepen your breath

✔ Creates a rhythm that can be soothing when you're nauseous, tired, or overstimulated

✔ Can be used in labour to stay centred through contractions

Box breathing is also completely silent and discreet. You can do it while lying down, waiting at an appointment, or riding out a wave of nausea.

How to practice box breathing

You’ll breathe in, hold, breathe out, and hold, each for the same count, like tracing the four sides of a square.

  1. Find a comfortable position
    Sit upright with your back supported or lie on your side with pillows under your head and knees. Keep your shoulders relaxed.

  2. Close your eyes or soften your gaze
    Place a hand on your belly if that feels good. Let your breath settle.

  3. Inhale for 4 counts
    Breathe in slowly through your nose. Feel your belly gently rise. Don’t force it, let the breath be soft and steady.

  4. Hold your breath for 4 counts
    This pause is calm, not tight. If holding your breath feels uncomfortable at any point, reduce to 2 or 3 counts instead.

  5. Exhale for 4 counts
    Breathe out slowly and smoothly through your nose or mouth. Feel the tension melt from your body.

  6. Hold the exhale for 4 counts
    Let this be a moment of stillness before your next breath begins.

  7. Repeat for 4 rounds
    That’s one full “box.” You can gradually increase to 6–8 rounds if it feels good.

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Pregnancy tips

  • In early pregnancy: Use it when you feel anxious, nauseous, or overstimulated.

  • In later trimesters: Try shorter holds (3 or even 2 counts) if holding your breath becomes uncomfortable.

  • Before sleep: Box breathing is incredibly helpful to unwind your nervous system and get ready for rest.