Box breathing is a simple breathing technique and has been used by the military and also in clinical settings for acute stress regulation.

Here's how to do it:

1. Inhale slowly through the nose for a count of 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale slowly through the mouth for 4 seconds.
4. Hold your breath again for 4 seconds.
5. Repeat the cycle several times (3 to 5 minutes or more)

Tips:

• Start with shorter hold times (e.g., 2-3 seconds) if 4 seconds feels challenging, then gradually increase.
• Practice in a comfortable seated position with a straight spine.
• Avoid if you feel dizzy or lightheaded — slow down or stop.
• Combine with visualization or positive affirmations for deeper relaxation.

Benefits:

• Reduces stress and anxiety by activating the parasympathetic nervous system.
• Helps regulate heart rate and blood pressure.
• Improves focus, concentration, and mental clarity.
• Supports emotional regulation and resilience to stress.
• Enhances mindfulness and body awareness.