Box breathing can reduce stress and improve your mood.
Before you get started, make sure you’re seated upright with your hands relaxed in your lap and your palms facing up. Sitting up straight will help you take deep breaths.
Step 1: Slowly exhale - Sitting upright, slowly exhale through your mouth.
Step 2: Slowly inhale - Inhale slowly and deeply through your nose to the count of four. Feel the air fill your lungs, one section at a time, until your lungs are completely full and the air moves into your abdomen.
Step 3: Hold your breath - Hold your breath for another slow count of four.
Step 4: Exhale again - Exhale through your mouth for the same slow count of four.
Step 5: Hold your breath again - Hold your breath for the same slow count of four before repeating.
Tips for beginners
If you’re new to box breathing, it may be a wee hard to get the hang of it. You may get dizzy after a few rounds. This is normal. As you practice it more often, you’ll be able to go longer without the dizziness. If you get dizzy, stay sitting for a minute and resume normal breathing. Take it easy on yourself!
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