Sometimes, breathing exercises can help your teenager ease their stress or anxiety. Many people find these exercises to be grounding, soothing and emotionally regulating. A simple, easy breathing exercise to begin with is box breathing. 

Why is it called “box breathing”?

This breathing technique comprises four parts. Each part takes the same amount of time, which may be four seconds for a beginner or someone who is most comfortable with this time. Someone who is practicing this technique may look at, draw or visualize a square (the “box” in “box breathing”).

They may draw their focus along one side of the square while they inhale, exhale or hold their breath. When one part of the technique ends and the next begins, they might turn a corner and focus on the next side of the box. They may follow the shape as they move through all four parts of the box breathing technique.

Learn the four steps of box breathing

Before you begin, you may be more comfortable if you take a slow, deep breath. For someone who has been anxious to the point of hyperventilating (taking rapid, shallow breaths), it’s good to try to break this cycle first. Try inhaling once through your nose, inhaling again to fully expand your lungs and then sighing air out through your mouth.

To use the box breathing technique:

• Exhale — Let air out through your mouth for four seconds or while counting to four.
• Hold — Wait to inhale for another four seconds or while counting down the time.
• Inhale — Inhale gradually through your nose for four seconds or four counts.
• Hold — Hesitate to expel air for another four seconds or while counting again.

You can repeat this several times. If you feel that you aren’t inhaling or exhaling fully enough in four seconds, or you want to relax further, you can increase the counts to five seconds. You can increase to eight in increments.

Now that you have instructions and you know how to practice this technique, you can share it with your teenager.

How can box breathing help your teen?

Box breathing can provide several benefits for your teenager during one session. Additional benefits may arise with continued practice. Some of the potential benefits of box breathing are:

• Grounding

When their thoughts are racing, they might feel unreal or outside of themselves. This may be a symptom of derealization or depersonalization. Studies have shown that up to 20% of people experience derealization or depersonalization and between 1% and 2% develop depersonalization-derealization disorder. Symptoms may be eased through grounding, or intentionally connecting with their physical presence and surroundings. Box breathing can be a useful tool for grounding.

• Relaxation

Grounding can also promote relaxation. When your teenager is anxious or stressed, they might find that their breathing is shallow or uncontrolled. This shows the connection between mood and breath, and it’s not a one-way connection. By practicing breathing exercises, they can help themselves step down from heightened anxiety or stress.

• Emotional regulation

Powerful emotions, especially uncomfortable emotions, can be overwhelming. It can be difficult for a young person to weather waves of emotion, soothe themselves and react in a healthy way. Practicing box breathing may allow them to manage difficult emotions and comfort themselves. It may also help them focus and think through their reactions before they act or speak.

• Focus

Box breathing may help them quiet their mind and focus on what is important. They may be able to exercise better control of their attention. A study of breathing exercises, including box breathing, followed participants who practiced breathwork for five minutes every day for a month. This study found that breathwork promoted improvement in mood and a lowered respiration rate, an ideal state for focus.

Are you considering professional treatment for your teen?

You can learn five signs that your teen may have symptoms of a mental health condition here. These signs may be your cue to look into professional mental health care. If your teen is experiencing mental health symptoms that require more support than outpatient therapy, you can find help at Lightfully. Through our Intensive Outpatient Program and Partial Hospitalization Program, we offer compassionate psychotherapy for teens, as well as clinician-led group sessions and family therapy appointments.

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of your teen’s future.