Box Breathing

Overview:

  • Box breathing restores focus and balance during stressful moments.

  • Inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4.

  • This technique calms your mind and regulates your emotions.


Details:

Box breathing is a simple yet powerful technique to regain control during stressful situations. By intentionally slowing your breathing, you activate your body’s relaxation response.


Benefits of Box Breathing:

  1. Reduces Stress: Helps lower heart rate and cortisol levels.

  2. Improves Focus: Clears your mind and sharpens concentration.

  3. Enhances Emotional Control: Provides a pause to reset in challenging moments.


How to Practice:

  • Inhale deeply for 4 seconds.

  • Hold your breath for 4 seconds.

  • Exhale slowly for 4 seconds.

  • Hold your breath again for 4 seconds.


Repeat this cycle 4–5 times whenever you feel overwhelmed or need to refocus. It’s a quick, effective way to reset and find calm.


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Effort – Be Consistent & Intentional

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Pre-Event Routine