Exercises
Box Breathing
A steady four-part rhythm using equal inhale, hold, exhale, and hold phases.
How to practice
Box breathing uses four equal counts to make the breath feel structured and repeatable.
- Sit comfortably.
- Inhale for four seconds.
- Hold for four seconds if comfortable.
- Exhale for four seconds.
- Pause for four seconds and repeat.
Best for
Short focus breaksBefore meetingsPracticing a steady rhythm
Caution
Skip or shorten breath holds if they feel uncomfortable.
Sources
Inhale
Box Breathing
Inhale4s