The Box breathing meditation, also known as square breathing or four-square breathing, is a simple deep breathing technique that can help to reduce stress and anxiety, and promote relaxation. It involves taking slow, deep breaths and holding the breath for a specific period of time.
To perform box breathing find a quiet and comfortable place to sit or lie down, then follow these steps:
Close your eyes and take a slow, deep breath through your nose while counting to four.
Hold your breath in for a count of four.
Exhale slowly through your mouth for a count of four.
Hold your breath out for a count of four.
Repeat the cycle several times, maintaining a steady rhythm and focusing on the breath.
The name "box breathing" comes from the fact that each step of the process is like tracing the sides of a box. This technique is used by many people, including athletes, yogis, and military personnel, to improve focus and concentration, reduce anxiety and stress, and promote relaxation.
Michelle Kellogg RMT, M.Ed. - MindfulMystic.com