Box Breathing - Kids Handout

Lauren Blake
Jun 22
2 min read

Written by Lauren Blake, MA, LMFT

Breathe in through your nose for 4 seconds.
Hold for 4 seconds.
Breathe out slowly for 4 seconds.
Hold for 4 seconds.
Repeat at least 4 times.

Have you ever noticed your heart racing before a test? Felt your face get hot when someone was upset with you? Had a stomachache before visiting a parent or attending an event? There are a lot of words for these feelings: nervous, uncomfortable, anxious, afraid, stressed, or overwhelmed.

These reactions are often caused by your nervous system, which is your body's built-in alarm system. Its job is to keep you safe. When your brain notices something stressful, uncertain, important, or potentially dangerous, your nervous system gets activated.

Alert! Alert! Something might be wrong!

Your body starts getting ready to protect you. This can cause your heart to beat faster, your breathing to change, your muscles to tighten, or your stomach to feel uncomfortable. Some people feel hot. Some feel shaky. Some get headaches. Everybody's alarm system reacts a little differently.

When our alarm system activates, the goal is not to force the feeling away. Instead, we want to help your body slow down enough that you can think clearly and decide what to do next.

One way to do this is through Box Breathing. It’s simple but it works. The steps with the image are four-second increments. Feel free to adjust up to 5 or 6 seconds, but make sure you repeat the breathing pattern at least 4 times!

Your nervous system pays attention to what your body is doing. If your heart is racing, your muscles are tight, and your breathing is fast, your brain assumes there must be a problem. When your breathing becomes slow and controlled, your nervous system begins to realize that the situation may not be as dangerous as it first thought. Slowed breathing tells your body we’re safe.

The more you practice this skill, the easier it becomes for your body to settle down when your alarm system is activated.

Sometimes your body’s alarm system gets it right and sometimes it gets it wrong.

Box breathing helps you slow down long enough to figure out the difference.