BannyFree · 2 min · Works in your browser
Box breathing
Breathe along with the box: in for 4, hold for 4, out for 4, hold for 4. Seven rounds.
Get ready3
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How it works
- 1
Breathe in through your nose for 4 seconds.
- 2
Hold for 4 seconds.
- 3
Breathe out slowly for 4 seconds.
- 4
Hold for 4 seconds, then repeat.
Why it helps
Slow, even breathing is a simple, well-known way to calm your body down. Many urges ride on stress or restlessness, and following the box gives your attention somewhere else to go while the urge passes its peak.