Box

Four sides, four counts each. In, hold, out, hold.

Patternin 4 · hold 4 · out 4 · hold 4

Pace3.8 a minute

Try3 minutes

Ready

If you feel dizzy or light-headed, stop and breathe normally. That's all it is.

Holding your breath isn't for everyone. If you are pregnant, or have a heart or lung condition, check with your GP first, or leave the holds out.

How

In for four. Hold for four. Out for four. Hold for four.
The counting gives a busy mind something to do.
If the holds feel uncomfortable, make them shorter, or leave them out.

Where this comes from

Box breathing is widely taught, including in the armed forces and to people in emergency jobs. It has had very little research on its own, so this site makes no claims for it beyond "people find the counting steadying".

More: all the breaths · What do I need?