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Box Breathing: A Simple Technique for Better Sleep


Do you find yourself tossing and turning in bed, unable to fall asleep? Do racing thoughts and anxiety keep you awake at night? If you've ever struggled with sleep, you're not alone. Sleep disturbances affect millions of people worldwide, leading to various health issues and decreased quality of life. Fortunately, there's a simple yet effective technique that may help improve your sleep: box breathing.


What is Box Breathing?


Box breathing, also known as square breathing or four-square breathing, is a relaxation technique used to manage stress and anxiety. It involves a specific pattern of deep, rhythmic breathing that resembles the shape of a square. The technique is easy to learn and can be practiced virtually anywhere and at any time. Box breathing is particularly beneficial for calming the nervous system and reducing stress, making it a potential remedy for those who struggle with sleep.


How to Practice Box Breathing


  • Box breathing consists of four equal phases: inhale, hold, exhale, and hold. Here's how you can practice it:


  • Find a comfortable sitting or lying position, either in bed or a quiet, relaxed setting.


  • Close your eyes and take a moment to center yourself.


  • Inhale deeply through your nose for a count of four seconds. Focus on filling your lungs completely and expanding your diaphragm.


  • Hold your breath for a count of four seconds. Keep your lungs full without straining.


  • Exhale slowly and completely through your mouth for another four-second count. Release any tension in your body as you exhale.


  • Hold your breath again for four seconds. Maintain a sense of calm during this pause.


  • Repeat this pattern for several minutes, aiming for at least four to five cycles or until you begin to feel more relaxed.


How Box Breathing Helps Improve Sleep


  • Stress Reduction: One of the primary benefits of box breathing is its ability to reduce stress and anxiety. When practiced regularly, it can lower cortisol levels and promote a sense of calm, which is crucial for falling asleep.


  • Relaxation Response: Box breathing activates the parasympathetic nervous system, also known as the "rest and digest" system. This counteracts the "fight or flight" response that often keeps people awake with racing thoughts.


  • Mindful Focus: The structured nature of box breathing requires your full attention, helping divert your mind from intrusive thoughts that may be keeping you awake.


  • Sleep Onset Improvement: By promoting relaxation and reducing anxiety, box breathing can make it easier to fall asleep when you're lying in bed at night.


  • Improved Sleep Quality: Even if you don't have trouble falling asleep, practicing box breathing before bedtime can enhance the overall quality of your sleep, leading to more restorative rest.




Box breathing is a simple and effective technique that can help improve sleep by reducing stress, promoting relaxation, and calming the nervous system. Incorporating this mindful breathing exercise into your bedtime routine or using it during moments of nighttime wakefulness may provide significant benefits for your sleep patterns. While it may not be a guaranteed cure for all sleep problems, many individuals have found relief and improved sleep through consistent practice of box breathing. Give it a try and see if it helps you achieve a more restful night's sleep.