Box breathing
Four, four, four, four. For nerves before something that matters.
Ready
3 minutes
3:00
Stop and breathe normally if you feel dizzy.
What it is
Equal in-breath, hold, out-breath, hold.
The holds give the mind something square and countable to hang on to, which is exactly what nerves need.
How to do it
- 1In for four, hold for four, out for four, hold for four.
- 2Keep the holds relaxed — no clamping the throat.
- 3Three to five minutes is plenty before a meeting or a class.
Before you start
- Keep it comfortable. Breath work should never feel like straining; shorten the counts before you force them.
- Shorten the holds to two or three counts if they feel tight.
Try another
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