Guided breathing
Box Breathing
4 in · 4 hold · 4 out · 4 hold
Equal sides: in, hold, out, hold — four seconds each. Used for steadying focus under pressure; the holds train tolerance for the pause instead of rushing the next breath.
Start when you are ready to follow the pace.
Ready
Breath path
Start when you feel ready.
Directions
- Inhale
- 4 seconds
- Hold after inhale
- 4 seconds
- Exhale
- 4 seconds
- Hold after exhale
- 4 seconds