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Stillness Practices

Box Breathing

Breath-Focused

A structured breathing technique used by high-performers to clear a scattered mind and build razor-sharp focus. It creates a balanced state of calm alertness without making you feel drowsy.

Instructions

  1. Sit tall: Sit in a chair and plant your feet firmly on the floor. 

  2. Empty your lungs: Breathe out slowly until you have no air left. 

  3. Inhale for 4: Breathe in through your nose for a steady count of 4. 

  4. Hold for 4: With lungs full, hold your breath for a count of 4. 

  5. Exhale for 4: Release the air through your nose for a count of 4. 

  6. Hold empty for 4: Keep your lungs empty and pause your breath for a final count of 4. 

  7. Repeat: Continue this square pattern for 2 to 5 minutes.

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