Box Breathing / Turtle Breathing

Guided Practice with Agan Health

Experience this 3-minute guided breathing session designed to restore balance and reduce anxiety.

About This Practice

Box Breathing — also known as Turtle Breathing — is a simple and effective relaxation technique. By focusing on equal counts of inhaling, holding, exhaling, and holding again, you signal safety to your body and mind.

It’s a technique used by therapists, athletes, and even pilots to regain focus and calm under pressure.

Follow the Guided Script

Welcome to Agan Health.

Let’s begin a short Box Breathing exercise to calm your body and mind.

Sit comfortably. Relax your shoulders.

Rest your hands gently in your lap.

Breathe naturally for a moment.

We’ll follow a pattern of four counts — to inhale, hold, exhale, and hold.

Let’s begin.

Inhale slowly through your nose — one… two… three… four.

Hold — one… two… three… four.

Exhale gently through your mouth — one… two… three… four.

Hold again — one… two… three… four.

(Repeat for several rounds…)

Continue breathing slowly at your own pace.

Feel your breath becoming smoother.

Notice your heartbeat slowing down.

Your mind and body are settling into calm.

You can use this technique anytime — during stress, anxiety, or before sleep.

Remember — calm begins with the breath.

This was Box Breathing, guided by Agan Health.

How It Works

Box Breathing activates the parasympathetic nervous system, your body’s “rest and digest” mode. Each step of the breath slows your heart rate, lowers cortisol, and increases oxygen flow to the brain — helping you feel clear, grounded, and balanced.

When to Use It

• Before a meeting, exam, or presentation
• During stress, panic, or emotional overwhelm
• To improve focus and mindfulness
• As a bedtime relaxation routine

Even 2–3 minutes of practice can shift your state from stress to calm.

Therapist’s Tip

“Think of your breath as your anchor. Each cycle brings you back to the present moment — steady, calm, and safe.”