Life can get overwhelming sometimes, whether it’s a busy week at school, work deadlines, or there are just a lot of things on your mind.
One of the simplest grounding tools that I use often is called Square Breathing (also known as Box Breathing).
How to do Square Breathing
Picture a square in your mind. Each side of the square represents 4 seconds.
- Inhale for 4 seconds (imagine moving across the top of the square)
- Hold for 4 seconds (moving down the square)
- Exhale for 4 seconds (moving across the bottom)
- Hold for 4 seconds (moving back up the square)
Repeat as many times as you need until your body and mind start to calm down.
Why square breathing works
When you’re anxious or overthinking, your body often goes into “fight or flight” mode.
Square Breathing helps break that cycle by:
- Slowing your breath: deep, steady breathing signals your nervous system to calm down because you are safe
- Focusing your mind: visualizing the square gives your brain something simple to concentrate on, instead of racing thoughts.
- Creating balance: the equal inhale, hold, exhale, and hold helps restore a natural rhythm to your breathing, which naturally lowers stress.
This is a calming tool that can make a big difference in just a few minutes.
How to make it more effective
- Close your eyes if you can, it makes visualizing the square easier.
- Set a timer for 2–5 minutes and commit to doing it until the timer ends.
- Pair it with a grounding tool like a fidget ring to keep your hands busy, this helps you focus even more.
I like to wear my fidget ring while doing this breathing exercise because it gives my hands something soothing to do.
Wearing a fidget ring is also a reminder to slow down, take a deep breath.
The next time you’re stressed at work, try Square Breathing.
My favorite fidget ring to wear to work is our Brilliance fidget ring.
❤️
Bianca