It involves taking slow, deep breaths while following a specific pattern. Here’s how to practice box breathing:
Inhale: Slowly breathe in through your nose for a count of four.
Hold: Hold your breath for a count of four.
Exhale: Slowly breathe out through your mouth for a count of four.
Pause: Wait for a count of four before taking your next breath.
Repeat this pattern for a few minutes or until you feel more relaxed and focused.
Box breathing can be practised anytime you need to calm your mind, but it’s especially helpful during moments of stress or anxiety. The great thing about it is that nobody can tell you are doing it, so there’s no need to think that it’s obvious to others that you might be feeling overwhelmed, or that you might be experiencing a panic or anxiety attack.
It’s important to maintain a comfortable, steady pace while practising box breathing and adjust the count as needed to suit your comfort level.
The resources and support provided in The Vault are designed to promote mental wellbeing and provide general guidance on mental health related to grassroots football.
However, the content is not intended to serve as specific mental health advice or replace consultation with a trained professional. If you or someone you know requires personalised mental health support, we strongly encourage you to consult with a licensed mental health professional and/or seek appropriate services in your area.
