Boxed Breathing

Box breathing is a powerful, yet simple, relaxation technique that can be done anywhere and aims to return breathing to its normal rhythm. This breathing exercise may help to clear the mind, relax the body, and improve focus. Before starting, people should sit with their back supported in a comfortable chair and their feet on the floor.

  1. Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs.
  2. Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 5 seconds.
  3. Begin to slowly exhale for 5 seconds.
  4. Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 5 minutes, or until calm returns.