Box Breathing with God’s Presence; An Anxiety Exercise…
By Crystal Ridlon, LPC
—A Trauma-Informed, Christ-Centered Grounding Exercise—
Have you been struggling with anxiety, overwhelm, or panic attacks? This exercise will help you better manage all your mental health symptoms and overwhelming life trials. This is a common and well-known anxiety tool, box-breathing or square-breathing. As a Christian counselor, I have elaborated on the exercise to not only make it Christ-centered, but it is also much more effective. My clients report how much they appreciate and find this tool helpful.
This exercise helps regulate your nervous system while anchoring your heart in truth. Move slowly. There is no rush.
Imagine tracing the four sides of a box as you breathe.
Left Side – Inhale for 4
Breathe in God’s presence.
Slowly inhale through your nose for a count of four.
1… 2… 3… 4…
As you breathe in, imagine drawing in the nearness of God.
He is here.
He is steady.
He is not anxious.
You are not breathing alone.
Top – Hold for 4
Stretch and gently release tension.
Hold your breath for four seconds.
1… 2… 3… 4…
During the hold:
Gently stretch your neck side to side.
Roll your shoulders back.
Relax your arms and unclench your jaw.
Notice where tension lives in your body.
Without force, allow it to soften.
Right Side – Exhale for 4
Release stress through your mouth.
Slowly exhale through your mouth for four seconds.
1… 2… 3… 4…
Let your mouth become an exit valve.
Release:
Tightness in your chest
Pressure in your head
Knots in your stomach
Any stress you’ve been carrying
You are not stuffing it down.
You are letting it out.
Bottom – Rest
Do not rush. This is the sacred pause.
At the bottom of the breath, instead of immediately starting again, allow yourself to rest.
Gently breathe at a normal pace for 1–3 minutes.
This is your restful state.
As you rest, quietly speak truth over your anxiety. You may repeat:
“The Lord is my shepherd; I lack nothing.” (Psalm 23:1)
“When I am afraid, I put my trust in You.” (Psalm 56:3)
“Cast all your anxiety on Him because He cares for you.” (1 Peter 5:7)
“Peace I leave with you; My peace I give you.” (John 14:27)
Let Scripture settle into your body.
“Repeat if Needed”
After resting, you may begin another box cycle.
Or you may simply stay in the calm.
The goal is not perfection.
The goal is regulation, surrender, and trust.
Reflection
- Take a moment to pause and reflect.
- What is making you feel nervous or anxious right now?
- What big trials or challenges are you currently facing?
- How did this exercise affect your body or mind? Did you notice any changes in your breathing, tension, or thoughts?
- Is there someone in your life who might benefit from knowing this exercise? Consider sharing it with them.
Blessings, Crystal Ridlon, LPC
The Flame Within 
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