Before a big presentation, a difficult conversation, or simply at the end of a long day, there is one technique that reliably steadies the mind: box breathing.
How it works
- Inhale through the nose for a count of 4.
- Hold gently for a count of 4.
- Exhale through the nose or mouth for a count of 4.
- Hold empty for a count of 4.
- Repeat for four to eight rounds.
The equal-length pattern is why it is so effective: it balances the two branches of your nervous system, slowing your heart rate and calming the body in under two minutes.
When to use it
Use box breathing before stressful events, when you cannot sleep, or as a transition between work and home. Three rounds take less than a minute — you can do it at your desk, in the car, or in the queue.
Practise with guidance
Learn pranayama properly in our guided meditation and breathwork sessions.
