Breath work
Box Breath for Stability
Background
Box breathing, also known as the 4-4-4-4 method, is a powerful technique for improving focus and calming the mind. To practice, inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and then hold your breath again for 4 seconds. Repeat this cycle for several minutes to help reduce stress and enhance mental clarity.
Instructions
- Get Comfortable: Sit or lie down with a straight spine, relax your shoulders, and close your eyes if comfortable.
- Focus on Your Breath: Take a moment to notice your natural breathing.
- Start the Pattern:
Inhale through your nose or mouth for 4 seconds.
Hold your breath for 4 seconds
Exhale slowly through your nose or mouth for 4 seconds.
Hold your breath for 4 seconds
- Continue: Keep this 4 - 4 - 4 - 4 rhythm for 5 to 10 minutes, staying relaxed and focused on your breath.
- Finish: Gradually return to natural breathing and notice how you feel.
