Box Breathing

🧘‍♀️ Simple principle 👉 4 equal phases: • Inhale → 4 seconds • Hold → 4 seconds • Exhale → 4 seconds • Hold → 4 seconds Then you start again. ⸻ ⏱️ Mini session (2–3 min) 👉 Do 5 to 8 cycles During the practice: • Inhale → you "go up" one side of the box • Hold → you "cross over" • Exhale → you "go down" • Hold → you "go back" 💡 Visualize a glowing box slowly drawing itself ✨ ⸻ 🧠 Effects • quick stress relief • emotional stabilization • improved focus • slowed heart rate 👉 Widely used by the military, athletes, and executives ⸻ ⚡ Express version (1 min) 👉 4 cycles are enough: 4 – 4 – 4 – 4 Even under high pressure. ⸻ 💡 Pro tip If 4 seconds is too hard: 👉 start with 3–3–3–3 👉 then gradually increase ⸻ 🎯 When to use it? • sudden stress • before a meeting • to focus • before sleeping