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What is box breathing?
Like the four corners of a square, box breathing requires only four steps, each of which requires participants to count to four.
To try box breathing, a person should get into a comfortable position that makes it easy to breathe freely. They should then follow these steps:
- Breathe in through the nose while counting to four. Continue inhaling for the entire 4 seconds. The breath should be slow and steady.
- Hold the breath in the lungs for another count of four.
- Exhale through the mouth while counting to four. As with the inhale, the exhale should be slow and steady.
- Continue repeating this pattern for 4 minutes.
People with a history of fainting, who feel dizzy during deep breathing, or who have cardiovascular health problems should talk to a doctor before trying any breathing technique.