Simple Breathing Technique for Stress Reduction and Focus
Introduction
4-4-4 breathing (also known as box breathing) is a simple breathing technique that helps calm the body and mind. Used by athletes, soldiers, and therapists, this method stabilizes the nervous system, reduces tension, and restores a sense of control.
What is the 4-4-4 method?
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds
(This cycle can be repeated 4–6 times or for 2–5 minutes)