It involves taking slow, deep breaths while following a specific pattern. Here’s how to practice box breathing:

Inhale: Slowly breathe in through your nose for a count of four.

Hold: Hold your breath for a count of four.

Exhale: Slowly breathe out through your mouth for a count of four.

Pause: Wait for a count of four before taking your next breath.

Repeat this pattern for a few minutes or until you feel more relaxed and focused.

Box breathing can be practised anytime you need to calm your mind, but it’s especially helpful during moments of stress or anxiety. The great thing about it is that nobody can tell you are doing it, so there’s no need to think that it’s obvious to others that you might be feeling overwhelmed, or that you might be experiencing a panic or anxiety attack. 

It’s important to maintain a comfortable, steady pace while practising box breathing and adjust the count as needed to suit your comfort level.

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On the Pitch

1. Sight: Find five things around you that you can see. These could be your teammates, the goalposts, the ball, the markings on the field or the spectators. Focus on these things and describe them to yourself in your mind. For example, the colour of your teammate’s shirt, the shape of the ball, etc. This helps to ground you in the present moment.
2. Touch: Find four things you can touch. This might include the grass beneath your feet, the texture of the football, your shirt or even feeling the air against your skin. Pay attention to the details of these sensations. How does the grass feel against your touch? Is the football cold or warm?
3. Hearing: Identify three things you can hear. This could be the sound of the crowd cheering, your coach giving instructions or your teammates communicating with you. Close your eyes for a moment if you need to focus better.
4. Smell: Note two things you can smell. On a football pitch, this could be the scent of the grass, the smell of the sweat on your shirt, or even the aroma of the earth if it’s a rainy day. In the absence of strong smells, you can also think about two of your favourite smells.
5. Taste: Identify one thing you can taste. This might be the residual taste of the sports drink you had or even just the taste of your own mouth. It’s the least used sense, but it’s still important to help you ground yourself.

In Everyday Situations:

1. Sight: Identify five things that you can see around you. It could be a pen, a spot on the ceiling, an interesting pattern on a rug, the colour of your shoes, or a bird outside the window. Pay attention to the details of these objects. What colour are they? What is their texture?
2. Touch: Recognise four things you can touch. Feel the texture of your clothing, the surface of the table you’re sitting at, the smooth screen of your phone or the warmth of a coffee cup. Focus on how these things feel against your skin.
3. Hearing: Listen for three sounds. This could be the sound of typing on a keyboard, a car passing by outside, the ticking of a clock, or the hum of an air conditioner. Really tune into these sounds and let them guide your attention.
4. Smell: Identify two things you can smell. This could be the scent of your coffee, a hand sanitiser, the pages of a book, or flowers outside. If you can’t immediately identify smells around you, think of your favourite smells, and imagine them.
5. Taste: Notice one thing you can taste. It could be the lingering taste of toothpaste or a sip of water, or the taste of gum. If you can’t identify a taste, think of your favourite food and imagine the taste.

This grounding technique can be really helpful in bringing you back to the present and interrupting the spiral of panic. It’s a way to reconnect with the reality around you and remind yourself that you are here and now, not in the scenarios your anxiety is projecting.

While this grounding technique can be an effective way to manage a panic attack, it’s important to note that frequent panic attacks are not a normal part of life and may signal an underlying anxiety disorder. If you find that panic attacks are occurring frequently, are causing you significant distress, or are impacting your quality of life, it is vital to seek professional help.

Remember, asking for help is not a sign of weakness but a step towards taking control of your mental health and wellbeing.

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