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What Is Box Breathing—and Why It Matters
Box breathing (also called square breathing or 4‑4‑4‑4 breathing) is a simple, rhythmic breathing technique that looks and feels like tracing the sides of a box: § Inhale (through the nose) for 4 seconds § Hold for 4 seconds § Exhale (through the mouth or nose) for 4 seconds § Hold for 4 seconds Keep repeating the cycle until you feel calmer, more focused, or centred...perhaps 4 cycles may be a good starting point. § If you notice you start to feel dizzy, then allow yourself to pause. There is no rush...start small and gradually increase the time that you practise for.
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TL;DR: Anxiety can feel overwhelming. Online therapy offers a flexible, private space to discuss it and develop practical skills (grounding, paced breathing, thought-balancing) alongside exploring deeper issues like unmet needs and life stresses. My approach is human-centred and integrative—tailored to your needs.
Why anxiety feels so hard.
Anxiety isn’t “just worry.” It can manifest in your body (racing heart, air hunger), in your thoughts (relentless “what ifs”), and in your relationships (irritability, withdrawal, feelings of being overwhelmed). When it builds, everyday tasks—messages, decisions, sleep—get harder. You don’t have to manage this alone.
Over 15 years ago, I trained in the Rewind Technique—first with the Human Givens approach, and later through Uncommon Knowledge, co-founded by the son of one of Human Givens’ original founders. Since then, it’s become one of the most valuable tools in my therapeutic toolkit for helping people overcome trauma, phobias, and deeply rooted fears.
What Is the Rewind Technique? The Rewind Technique (sometimes called the “Fast Phobia Cure”) is a non-intrusive, safe and highly effective psychological method for permanently stopping unwanted responses to traumatic memories or irrational fears. It’s known for being gentle—there’s no need to re-tell or re-live traumatic experiences. The process works by allowing your brain to re-code a traumatic or fearful memory so that it no longer triggers the intense emotional or physical response it once did. It's often described as “uncoupling” the memory from the fight/flight/freeze response. |
About the author...I’m Naomi Taylor, an integrative therapist with over 20 years’ experience working with adults and couples across the world. I specialise in online counselling and psychotherapy, hypnotherapy, the rewind technique and walk & talk therapy, supporting people through life transitions, relationship challenges, anxiety, burnout, trauma, and more. I write this blog to share honest reflections, practical tools, and down-to-earth guidance drawn from both my professional work and everyday life. My approach is no-nonsense but deeply compassionate, rooted in the belief that therapy should be accessible and real. Based between the UK and Vietnam, I work with expats, professionals, couples, and anyone curious about making meaningful changes. If you’d like to know more about my services or how to book a session, you’ll find those details here on my site. 
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