Box Breathing

Best For

Benefits

• Rapid stress relief
• Lowers heart rate
• Improves focus under pressure
• Quick anxiety reset
• No equipment needed

How It Works

The breath is divided into four equal parts — inhale, hold, exhale, hold — each for a count of four, balancing the autonomic nervous system.

Step-by-Step Guide

1. 1

   Sit or lie comfortably

2. 2

   Inhale through the nose for a count of 4

3. 3

   Hold the breath for a count of 4

4. 4

   Exhale through the nose for a count of 4

5. 5

   Hold empty for a count of 4

6. 6

   Repeat the cycle for 5-10 minutes

Common Mistakes

• Counting too fast or slow
• Holding breath with tension
• Skipping the empty hold
• Rushing through the count