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Box Breathing

Box breathing (also called square or four-square breathing) is a simple, structured technique that calms your nervous system, eases stress and sharpens focus. Four equal sides. Four equal counts. One powerful pause before you react.

  • Calms the nervous system
  • Eases stress
  • Supports healthy blood pressure
  • Sharpens focus
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The 4-4-4-4 Method

  1. 1

    Inhale

    Breathe in slowly and steadily through your nose for a count of 4.

  2. 2

    Hold (Full)

    Keep the air in your lungs and hold for a count of 4.

  3. 3

    Exhale

    Release slowly through your mouth (or nose) for a count of 4.

  4. 4

    Hold (Empty)

    Wait with your lungs empty for a count of 4. Then begin again.

Tip

Trace the four equal sides of a square in your mind or with your finger as you move through each phase. Repeat for 3 to 5 minutes.