{"id":8464,"date":"2022-03-30T22:50:47","date_gmt":"2022-03-30T21:50:47","guid":{"rendered":"https:\/\/www.lovesail.com\/ls-news\/?p=8464"},"modified":"2025-10-10T12:33:01","modified_gmt":"2025-10-10T11:33:01","slug":"relaxation-techniques-box-breathing","status":"publish","type":"post","link":"https:\/\/www.lovesail.com\/ls-news\/relaxation-techniques-box-breathing\/","title":{"rendered":"Relaxation Techniques – Box Breathing"},"content":{"rendered":"

Today is World Mental Health Day<\/strong>, a reminder that small habits can make a big difference to how we handle stress – both on and off the water. Whether you\u2019re out sailing or on shore, moments of calm are vital for your well-being.<\/p>\n

I\u2019m Charlotte<\/strong>, and I work as a high intensity CBT Therapist (BSc, PGc, PGd (BABCP accredited)). This article draws on CBT (Cognitive Behavioural Therapy) and mindfulness approaches to help you find calm wherever you are.<\/p>\n

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Why Box Breathing?<\/h3>\n

Stress affects everyone, regardless of lifestyle. That\u2019s why we\u2019re sharing practical techniques to ease everyday stress and anxiety. One of the easiest techniques to start with is Box Breathing<\/strong> – a quick, structured way to bring your nervous system back into balance. You can do it anywhere: at the helm, in a cabin, in the office, or winding down at home whenever you notice tension building.<\/p>\n

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How to Practise Box Breathing<\/h3>\n
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  1. \n

    Picture a box (or square)<\/strong> with equal sides.<\/p>\n<\/li>\n

  2. \n

    Inhale through your nose<\/strong> while counting to four, visualising yourself travelling across the top of the box. Your stomach should expand like a balloon, if your shoulders rise, try breathing more deeply.<\/p>\n<\/li>\n

  3. \n

    Hold your breath<\/strong> for four seconds as you trace down the right-hand side of the box.<\/p>\n<\/li>\n

  4. \n

    Exhale slowly through your mouth<\/strong> for four seconds, moving along the bottom side.<\/p>\n<\/li>\n

  5. \n

    Keep your lungs empty<\/strong> for four seconds as you visualise the left-hand side of the box.<\/p>\n<\/li>\n<\/ol>\n

    Repeat this pattern several times until you feel calmer and more grounded.<\/p>\n

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    Tips for Success<\/h3>\n