Box breathing, also known as four-square breathing or square breathing, is a simple yet effective breathing technique often used to reduce stress, promote relaxation, and improve focus.
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 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.
