Box breathing

How it works

Breathe in for four counts, hold for four, out for four, hold for four. Picture tracing the sides of a square. That's the whole exercise.

Why it can help

The equal hold gives your nervous system a steady, predictable rhythm. It's less about relaxing you instantly and more about giving your attention one simple job to do.

Good for

• before a difficult conversation
• mid-day reset
• when you need composure, not just calm

Tips

• Count in your head, or let the circle on this page count for you.
• If holding for four feels tight, drop to three on every side. The shape matters more than the size.
• Sit upright. You can box breathe anywhere — desk, train, queue — but your lungs work better when you're not folded in half.

Please note

If holding your breath makes you dizzy or uncomfortable, skip the holds and just do slow equal breathing instead. Never push through lightheadedness.