Box Breathing

Best for: Clearing the Mind, Mental Focus, Concentration, and Stress Relief

Box breathing is a powerful, yet simple technique to return breathing to its natural rhythm. 

People with high-stress jobs, such as soldiers and firemen, often use box breathing when their bodies are in fight-or-flight mode. This technique is also relevant for anyone interested in re-centering themselves or improving their concentration.

Technique Instructions:

• Start with your back supported, in a comfortable chair with your feet on the floor.

• Close your eyes.

• Breathe in through your nose while counting to four. Feel the air enter your lungs.

• Hold your breath inside while counting to four. 

• Begin to slowly exhale for 4 seconds through your mouth.

• Hold your breath on the exhale for a count of 4. 

Repeat steps 2 to 4 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns.

If you find the technique challenging to begin with, you can try counting to three instead of four. Once you are used to the technique, you can increase to higher counts, 5,6, or even up to 30!