When you’re going through IVF, moments of panic can come out of nowhere. A phone call from the clinic. An injection you’re nervous about. A sleepless night before egg retrieval. Waiting for fertilisation updates. Or even just a wave of fear that rises up when your mind spirals into what ifs.
In those moments, it can feel like your body isn’t your own—your heart races, your breath becomes shallow, and your thoughts run wild. This is where a simple yet powerful technique called Box Breathing can help.
What is Box Breathing?
Box breathing is a calming breath technique used by Navy SEALs, athletes, and even in medical settings to calm the nervous system quickly. It’s called “box” breathing because each part of the breath (inhale, hold, exhale, hold) is done for the same number of seconds—like the four equal sides of a box. You can do it for as little as you like (2 minutes) or longer. You’ll know when you’re feeling calmer again.
How to Do It:
- Inhale slowly through your nose for 4 seconds
- Hold your breath for 4 seconds
- Exhale slowly through your mouth for 4 seconds
- Hold your breath again for 4 seconds
Repeat this cycle for 4 rounds (or longer, if needed). You can also do it for 3 or 5 seconds per side of the box—choose what feels doable. There is an audio of this in our app that you can follow along with.
Why It Works (Especially During IVF)
Box breathing directly helps reset your nervous system by:
- Slowing down your heart rate
- Calming the stress response
- Giving your mind something structured to focus on
- Helping you feel in control again, even if just for a moment
During IVF, it’s common to feel like everything is out of your hands. Box breathing brings you back to your body, back to your breath—your own safe space, your own rhythm.
When to Use It:
- Just before or after a clinic appointment
- During an injection or blood test
- When waiting for results
- When fear or anxiety catches you off guard
- At night when your mind won’t quiet down
Even a few rounds can help create a shift—from panic to presence.
Remember: your breath is a doorway. When everything feels like too much, step through it—four slow counts at a time.