Also known as four-square breathing, this practice involves breathing in for 4 counts, holding the breath for 4 counts, exhaling for 4 counts, and holding again for 4 counts, repeating this cycle for several rounds.

Box breathing is used by athletes, meditators, and even first responders to manage stress, enhance focus, and bring the body into a more balanced, restful state. By gently engaging the parasympathetic nervous system the part responsible for rest, digestion, and repair this technique helps lower anxiety, slow the heart rate, and improve emotional resilience.

Whether you’re feeling overwhelmed or simply want to reset and ground yourself, this practice is a powerful way to come back to center. No special skills needed just your breath, your attention, and a few peaceful minutes.