THIS MOMENT IS YOURS
Box Breathing
Equal rhythm breathing
About this practice05:00Ready when you are
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A LITTLE TIME, WELL SPENT
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SELF-GUIDED PRACTICE
How to practice
- Sit upright or stand steadily, and first exhale normally to clear the breath.
- Inhale through the nose for a comfortable count of four.
- Hold gently for four counts without locking the throat or bracing the body.
- Exhale smoothly for four counts, letting the ribs and belly release.
- Hold gently after the exhale for four counts, staying relaxed in the face and shoulders.
- Repeat three to six rounds, keeping the four sides equal only if the count feels easy.
- Shorten the count to two or three, or stop, if you feel air hunger, pressure, or dizziness.
- After the final round, let natural breathing return before standing or moving on.
Stay comfortable. You can stop at any time or return to your natural breath.