Box breathing

Box breathing · 4-4-4-4 · 2 min

Four equal steps: in, hold, out, hold. A steady shape for your attention when your mind is crowded.

How to do it

1. Breathe in through your nose for four counts.
2. Hold gently for four.
3. Breathe out for four.
4. Pause with empty lungs for four.
5. Repeat for about two minutes.

When it helps

Before a meeting, a call or anything that needs a clear head. The even rhythm gives your mind one simple thing to follow.

Good to know

• Keep the breath quiet and ordinary, not forced.
• If four counts feel long, shorten them and keep the shape.

Hold My Chaos guides you through it with a calm visual and gentle haptics. Coming soon to iPhone.

Other techniques

• Physiological sigh
• Long exhale
• Resonance breathing
• Slow 4-6
• 4-7-8

Breathing exercises are not medical treatment. If you feel dizzy or unwell, stop and breathe normally.