In the moment
Box breathing before it gets worse
In for four, hold four, out for four, hold four, four rounds
2 min
How to do it
- 1Breathe in for 4 counts
- 2Hold for 4 counts
- 3Breathe out for 4 counts
- 4Hold for 4 counts
- 5Repeat 4 times
In through the nose for four counts, hold for four, out for four, hold for four. Four rounds. Use it as a flash starts, or before anything that puts you on edge.
What the evidence says
Women who use box breathing during a flash report the flash itself feels shorter and less frightening, even though the trial evidence says paced breathing does not reduce how often flashes happen. That matches what the clinical guidance on distress finds elsewhere: the biggest gain from a breathing practice is in how alarming the moment feels, not in stopping it.
