When experiencing sensory overload, a calming breathing technique can help restore balance and alleviate overwhelm. One such technique is called Box Breathing, also known as Square Breathing. It's a simple yet effective method that can be practiced anywhere. Here's how to do it:
Box Breathing Technique:

• Find a Comfortable Position: Sit or stand comfortably with your spine straight. You can also practice this technique lying down if that's more comfortable for you.
• Close Your Eyes: If it feels comfortable, close your eyes to minimize external stimulation.
• Inhale (Count of 4): Inhale slowly and deeply through your nose, counting to four as you fill your lungs with air. Focus on breathing deeply into your belly rather than shallow chest breathing.
• Hold Your Breath (Count of 4): Once you've filled your lungs, hold your breath for a count of four. Maintain a steady hold without straining.
• Exhale (Count of 4): Slowly exhale through your mouth, counting to four as you release the air from your lungs. Focus on completely emptying your lungs of air.
• Pause (Count of 4): After exhaling completely, pause for another count of four before beginning the next inhalation. Use this pause to relax and prepare for the next breath.
• Repeat the Cycle: Continue this pattern of inhaling, holding, exhaling, and pausing for several rounds. Try to keep each phase of the breath equal in length, creating a square or box shape with your breath.
• Focus on Your Breath: Throughout the practice, focus your attention on the sensation of your breath moving in and out of your body. If your mind wanders, gently guide your attention back to your breath.
• Practice Regularly: Aim to practice Box Breathing for a few minutes whenever you feel overwhelmed by sensory input. With regular practice, you'll likely find it easier to calm your nervous system and find relief from sensory overload.

Box Breathing is a simple yet powerful technique that can help regulate the nervous system and promote a sense of calm in moments of overwhelm. However, if you find that you're experiencing persistent or severe sensory overload, it's important to seek support from a healthcare professional.