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Introduction to box breathing

Relieves anxiety and stress. When one has control of the breath.

Also known as sama vritti pranayama, born of the yogic practice of pranayama, or focusing on the breath.



Its common name, "box breathing," refers to the fact that a box has four sides, a concept represented here by breathing while you slowly count to four for a total of four times — four counts of breathing in, four counts of holding your breath, four counts of exhaling and four more counts of holding after your exhale.



Don’t put too much pressure on yourself to master the box breathing method right away. "You don’t want to go too slowly or too quickly. Stay at your comfort level, making sure you’re breathing very gently and not straining."



  1. Breathe out slowly, releasing all the air from your lungs.

  2. Breathe in through your nose as you slowly count to four in your head. Be conscious of how the air fills your lungs and stomach.

  3. Hold your breath for a count of four.

  4. Exhale for another count of four.

  5. Hold your breath again for a count of four.

  6. Repeat for three to four rounds.


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