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Practice

Box Breathing

Four counts to calm

An even, four-part breath used by everyone from yogis to first responders to calm the nervous system in under two minutes.

How to do it

  1. Breathe in through your nose for a count of four.
  2. Hold gently for four.
  3. Breathe out through your mouth for four.
  4. Hold empty for four.
  5. Repeat for four to six rounds.

Tips

  • If four feels long, start with three.
  • Imagine tracing the four sides of a square as you breathe.
  • Stop and breathe normally if you feel light-headed.