Yes, Box Breathing is a simple breathing technique suitable for anyone looking to manage stress and orient themselves to the present moment.

At the same time, it’s important to note that breathwork is not the only way to practice stress management and grounding. If you don’t prefer to engage in breath related exercises, you can check out our other resources on our Exercises page that help you explore feelings, sensory grounding and much more.

Additionally, a lot of folks with a history of trauma or neurodivergent folks may find it distressing to focus on their breathing or internal body sensations as an anchor for grounding. If this resonates with you, your discomfort is valid and you do not need to push yourself to do a breathing exercise.

Connect with your therapist to explore other grounding techniques that suit your needs and feel more accessible. Honouring your safety and your body’s capacities is always a priority! If you’d like to a connect with an inclusive therapist, you could also click here.

Our Box Breathing guide stands out with its interactive and illustrated approach, allowing you to set your own pace (3, 4, or 5 seconds each for inhale, hold, exhale and hold again). The platform guides you through the breathing exercise visually on your device’s screen, making it easy to follow and self-paced.

Additionally, if you’re using a mobile device, you will experience a gentle vibration synchronized with the breathing exercise, enhancing the immersive experience and aiding in relaxation.

You may experience slight uneasiness during the exercise, especially if you are doing this for the first time. That’s absolutely normal! We encourage you to start with the shortest duration of breathing that’s doable for you (say, 3 seconds for each part of the breathing cycle).

You can incorporate this exercise in your daily/weekly routine even when you’re feeling neutral or calm, so that your body has a chance to grow comfortable with controlled breathing and is able to build muscle memory around it. A regular practice will allow you to access this technique more easily during a moment of stress or anxiety.

However, if the discomfort during this exercise feels too much to bear, please pause the exercise, listen to what your body needs, and connect with your therapist for more guidance. If you’d like to a connect with an inclusive therapist, you could also click here.

Certainly! For more insights on Box Breathing and its benefits, explore:

• Box Breathing: Mental Health Benefits & Tips for Beginners
• Square Breathing Exercise by Therapy in a Nutshell (Video).
• Stress-Melting Benefits of Box Breathing

Visit TheMindClan.com for a curated list of inclusive therapists, support groups, helplines, and other resources. Each resource is carefully curated by us. You can also find Queer Affirmative and Neurodivergent Affirmative therapists and support groups on our platform, as well as those who specifically for concerns like grief.