This box breathing pdf will provide you with an easy-to-follow guide to calm the nervous system and relax the mind. It can be used as a lead into a meditation session or as a sleep aid before bed.

It works by activating the parasympathetic nervous system (PNS), the parts responsible for relaxation, recovery, sleep and digestion, by slowing down the breath - The mind will interpret the slowing down of the breath as a sign of safety. This occurs even when you actively and purposefully slow your breath down, as in the case of box breathing…

It is impossible breathe deeply with a slouched, tense, ‘anxious or depressed’ posture. This physiological change of posture will send a signal to your brain and your mood will begin to change.

So take 10 slow and deep breaths right now. Sounds cliche, but it works. Give it a try!