All Skills

Box Breathing

A steady, four-count breath that signals your nervous system it's safe to slow down.

Breathe in
4 counts
Pause
4 counts
Follow
the box
Hold
4 counts
Breathe out
4 counts
1

Breathe in

Inhale slowly through your nose for a count of 4.

2

Hold

Hold that breath gently for a count of 4.

3

Breathe out

Exhale slowly through your mouth for a count of 4.

4

Pause

Pause at the bottom for a count of 4 before beginning again.