Box breathing, also known as square breathing, is a simple yet powerful technique used by athletes, military personnel and high performers to stay calm, focused and balanced. Its name comes from the four equal parts of the breath, forming a mental “box” that steadies both body and mind.

How to practice box breathing:

1. Inhale through your nose for a count of 4.
2. Hold your breath for a count of 4.
3. Exhale slowly through your mouth for a count of 4.
4. Hold again for a count of 4.
5. Repeat for 4–6 cycles, or longer if comfortable.

Why it works:

• The equal counts create rhythm, which signals your nervous system that it’s safe to relax.
• Holding the breath briefly improves focus and self-control.
• Box breathing can help reduce anxiety, improve attention and reset after stressful moments.

When to use it:

• Before a presentation or meeting to calm nerves.
• During work breaks to restore clarity and energy.
• Anytime you feel tension rising in body or mind.

Tip: Begin slowly. If holding your breath feels difficult, shorten the counts to 3 or 2 and gradually build up. Consistency matters more than length.

Box breathing is more than a technique—it’s a portable tool you can carry anywhere. Just four counts and your mind and body can find balance again.