Box breathing is a powerful, yet simple, relaxation technique that aims to return breathing to its normal rhythm. This breathing exercise may help to clear the mind, relax the body, and improve focus.

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How to:

Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs.

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Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.

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Begin to slowly exhale for 4 seconds.

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Hold your breath for 4 seconds.

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Repeat steps 1 to 4 at least three times.

Ideally, repeat the three steps for 4 minutes, or until you feel calm again.

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You can also use this technique for any time you’re feeling stressed or have high anxiety.

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my favorite guided versions: