Anxiety can feel overwhelming—your heart races, your breath shortens, and sometimes it’s hard to sleep. In this episode of The Health Access Project, we introduce the box breathing technique, a simple but powerful tool to help you regain a sense of control in stressful moments.

You’ll learn how to practice box breathing step by step: inhale for four seconds, hold for four, exhale for four, and hold again for four. We explain how this pattern activates the parasympathetic nervous system, helping to calm your body, lower your heart rate, and reduce stress.

No special setup is required! All you need is a few minutes and your breath.

By the end of this video, you’ll understand how box breathing works, why it’s effective, and how you can use it anytime, anywhere to find calm and focus.