Box breathing is a simple, evidence-backed breathing technique: inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeating this cycle helps activate the parasympathetic nervous system, which can lower heart rate and reduce stress.
Regular practice can improve calmness, focus, and emotional regulation. It's safe, easy to do anywhere, and can be combined with mindfulness to deepen benefits.
How to try it: Sit comfortably, follow the 4-4-4-4 pattern with slow, even breaths, and repeat for a few minutes. Stop if you feel lightheaded.
Audio: Use the music button to enable calming background tones that sync with your breathing rhythm. Press 'M' to quickly toggle audio on/off.