Journal
Breathwork
Box breathing: the 4-4-4-4 reset
A four-step breathing pattern used by athletes and first responders to steady the nervous system in under two minutes.
Box breathing is one of the simplest ways to calm down quickly. It gives your mind something steady to follow while slowing your heart rate.
How to do it
Breathe in for four counts, hold for four, breathe out for four and hold again for four. Repeat four times.
When to use it
Before a big meeting, during a stressful commute or whenever you notice your shoulders creeping up toward your ears.
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