Feeling overwhelmed, anxious, or mentally scattered? You’re not alone — and there’s a simple technique that can help you feel grounded in just a few minutes.

Box breathing, also known as four-square breathing, is a powerful yet simple breathing exercise used by athletes, performers, and even Navy SEALs to stay calm under pressure. It helps regulate your nervous system, slow your heart rate, and bring your mind into the present moment.

How It Works:

The method is based on four equal parts:

• 🫁 Inhale through your nose for 4 seconds
• ⏸️ Hold your breath for 4 seconds
• 😮‍💨 Exhale slowly through your mouth for 4 seconds
• 🛑 Hold again for 4 seconds

This creates a steady, box-shaped rhythm that quiets your thoughts and relaxes your body.

Box Breathing Exercise

Start