Calm focus under pressure
Box Breathing
Steady the nervous system and sharpen focus with an even four-count rhythm.
- Recommended
- 5 min
- Breathing rhythm
- Inhale 4 s · Hold 4 s · Exhale 4 s · Hold 4 s
- Best for
- Before training or a hard task.
Before you start
- Sit tall on a chair or the floor with your back supported and hands resting on your thighs.
- Relax your jaw, drop your shoulders and let your eyes close or soften on one point.
- Exhale fully once to empty the lungs before the first count.
During the session
- Breathe in through the nose for 4, hold for 4, breathe out slowly for 4, hold for 4.
- Keep the breath low and quiet: let the belly and lower ribs move, not the shoulders.
- If you lose count, return to the next inhale without judging it.
- If the holds feel uncomfortable, shorten every phase to 3 seconds.
AfterOpen your eyes slowly and notice your heartbeat and breathing before you stand up.
More protocols
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Open the appGuided protocols are general relaxation and focus training, not medical treatment.