A simple, effective way to calm your nervous system and return to the present moment.

What it is:
Box breathing (also called square breathing) is a gentle breathwork practice that helps regulate your nervous system, reduce anxiety, and bring your focus back to your body. It’s often used to support calm and clarity — especially during stress or emotional overwhelm.

How it works:
You breathe in a steady, even rhythm — holding your breath between each part of the cycle, like the four sides of a box.

The pattern:

1. Inhale for 4 counts

2. Hold for 4 counts

3. Exhale for 4 counts

4. Hold for 4 counts
   → Then repeat for 3–5 minutes (or longer, if it feels good)

Why it helps:

• Creates a sense of internal balance

• Shifts you out of fight-or-flight and into calm

• Supports focus, groundedness, and emotional regulation

• Can be done anywhere — no tools needed

When to use it:

• Before or after emotionally charged moments

• When you’re feeling anxious, overwhelmed, or disconnected

• To reset your energy between tasks or calls

• As a daily grounding practice to come back to your body