Box Breathing

Four equal sides

The pattern

Inhale 4 · Hold 4 · Exhale 4 · Hold 4. Repeat for about 6 rounds.

Why it helps

Used by Navy SEALs and athletes to steady nerves under pressure by giving the breath four equal, predictable sides.

How to do it

Inhale through the nose for 4 counts, hold for 4, exhale through the nose for 4, hold empty for 4. Repeat.

Good for

• Calm, steady focus
• Pre-performance nerves
• Resetting mid-task

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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.