Box Breathing

About This Pose

A structured breath with four equal parts — inhale, hold, exhale, hold — each for the same count. Used by athletes, military personnel, and meditators to quickly shift out of a stress response. The Sanskrit name means "equal fluctuation."

How to Practice

1. 1

   Sit upright with both feet on the floor or in a comfortable cross-legged position.

2. 2

   Inhale through the nose for 4 counts.

3. 3

   Hold the breath in for 4 counts — keep the body relaxed, not rigid.

4. 4

   Exhale through the nose for 4 counts.

5. 5

   Hold the breath out for 4 counts.

6. 6

   Repeat for 4–6 rounds. Gradually increase to 5 or 6 counts per side as the practice deepens.

Benefits

• Rapidly calms the nervous system
• improves focus and concentration
• reduces stress and anxiety
• excellent before high-pressure situations or at the end of a workday