Box breathing: A simple way to calm stress and nerves

For most of us, summer has (finally!) arrived. Sandals, ice cream, weekends away. The very thought of this season feels so relaxing—longer days, quieter work schedules, kids off school. I look forward to it every year. 

So why is it that when it actually arrives, I end up more stressed than ever? 

Between kids’ activities, holidays, and the pressure to tackle all those to-dos I’ve put off all year, it can feel more overwhelming than restful. I’m never quite sure if life really gets busier—or if it’s just my body reacting to what it hoped would be a reset. 

Whether or not you feel it in the summer, we all go through stressful periods… and sometimes just stressful moments in the day. 

Many of us (me included) feel that same tension around presentations—when nerves spike, pressure builds, and the stakes feel high.

 So today, I want to share a simple but powerful technique you can use in those moments.

Presentations. Interviews. High-stakes meetings. 

Or just… a chaotic Tuesday in July!

The tool? Your breath.

Slowing down your breathing is the fastest way to calm your nervous system. It’s so effective that Navy SEALs (the most elite commandos in the US military) practice it three times a day to stay steady in intense situations. 

Box breathing is a simple, but powerful tool to calm nerves

One method they use is called "Box Breathing". Here’s how it works:  

Inhale for 4 seconds

Hold for 4 seconds

Exhale for 4 seconds

Hold for 4 seconds

Repeat for as long as it takes to feel better.

It really is that simple—but like most simple things, it’s not always easy. It takes practice. 

The more you build the habit, the more effective it becomes (hence why the Navy SEALs do it so often). So here’s what I suggest:

Start small – Try it once a day for just 30 seconds.
Use it when it counts – Right before you speak, even 10 seconds can help.
Build up to 1-minute breathing breaks, three times a day. (Your brain—and body—will thank you.

For speakers, here’s what you should know:

Most of us take short, shallow breaths when we’re anxious. That deprives your lungs and vocal cords—leading to weak or cracked voices. And the lack of oxygen to your brain? It can cause blanking out or difficulty thinking on the spot, especially during Q&As.

A few deep breaths can instantly change how you sound, feel, think, and respond.

And of course, it works outside of work too.

Try it when the pressure builds—or simply at bedtime to promote a better night’s sleep.

Wishing you a calm, beautiful, actually relaxing summer!

Box breathing is just one of many simple breathing exercises for anxiety and stress relief. If you’re looking for quick ways to relax before a presentation, calm nerves before a meeting, or wind down at night, this technique is a powerful place to start.