Box breathing

Headphones make this easier 🎧.

What it works with: the box has two holds, and each does its own work. The hold after the inhale gives the body time to slow. The hold after the exhale is the quietest part of the cycle — that is where tension lets go most noticeably. And counting each side keeps attention on the count rather than on anxious thoughts.

Sit upright but without strain. Leave the shoulders and the belly relaxed.

Where to focus: breathe with the belly. Follow the four equal stages of the cycle, as if your attention were moving along the sides of a square.

How to breathe: inhale through the nose for four seconds — a soft hold for four seconds — exhale for four seconds — pause after the exhale for four seconds.

The holds should not be a test. Don't tighten the throat or brace the abdomen.