Why I Don’t Use Box Breathing (And What I Offer Instead)
Over the past few years, I’ve lost count of how many clients have said something like this:
“I was told to do box breathing… but it made me feel worse.”
“Breathwork makes me panic.”
“I try to do what the app says, but I feel like I can’t breathe right.”
If this sounds familiar—you’re not alone.
The Problem with One-Size-Fits-All Breathwork
Box breathing (inhale, hold, exhale, hold—for equal counts) has become one of the most commonly recommended techniques for stress and anxiety. Therapists, apps, coaches—it seems like everyone is suggesting it.
But here’s the problem: it doesn’t work for everyone. In fact, for many people—especially those navigating trauma, anxiety, or burnout—it can make things worse.
From a physiological and Polyvagal perspective, holding the breath after an inhale can mimic a stress response. It can activate the sympathetic nervous system, causing the body to feel like it’s bracing for danger. For a nervous system already on high alert, this kind of breath can feel threatening, not regulating.
Resistance Isn’t a Problem. It’s Wisdom.
When a client tells me a breath practice feels uncomfortable or even unbearable, I don’t see that as resistance—I see it as information. The nervous system is speaking. My job is to listen.
As a yoga therapist trained in the tradition of Krishnamacharya, I was taught to approach every breath practice through the lens of krama—a step-by-step progression rooted in respect for the individual’s capacity, state, and lived experience. We never impose a breath technique simply because it’s trendy or common. We assess. We adapt. We honor the body’s readiness.
What I Offer Instead
In my work—both in private practice and in clinical mental health settings with clients in crisis—I’ve seen how impactful it is to slow down and meet people where they are. That means not just swapping out techniques, but creating space for inquiry, education, and choice.
Here’s what that might look like:
🌬️ Extending the exhale to support parasympathetic activation
🫁 Diaphragmatic (belly) breathing to support grounding
🌀 Rocking or gentle movement to regulate without overwhelm
🎵 Humming or sounding to tone the vagus nerve
💡 Education about the nervous system to build understanding and agency
🪞 Compassionate inquiry into what breath has felt like before
🫶 Choice, always. No pressure. No pushing.
Yes, there are times when breath holds are therapeutic. But only when offered with preparation, safety, and relationship.
Breath Can Be a Resource—But Only If It’s Personalized
Breath is powerful medicine. But like any medicine, it must be given in the right dose, at the right time, and with the right intention.
If breathwork hasn’t felt safe or helpful for you, it’s not because you’re doing it wrong. It’s because the practice you were given wasn’t the right fit. You deserve something different—something that honors your body’s wisdom, your nervous system’s needs, and your lived experience.
That’s what I’m here to offer.
Want to explore breath practices that actually feel good?
I offer 1:1 yoga therapy sessions, group programs, and body-based support designed to help you reconnect with your breath and your body—on your terms.
Learn more about working with me or reach out with any questions.