पाठ्यक्रम: 60 minutes with Mindfulness (adopted by Marta), Topic: Mindful breathing 4-4-4 | rolki

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मुख्य पेज पंचांग

Section outline

Simple Breathing Technique for Stress Reduction and Focus
- Select activity Introduction
  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)
- Select activity Can you perform 4-4-4 breathing? How does it feel?
  
  Can you perform 4-4-4 breathing? How does it feel? फ़ोरम
- Select activity Exercise: "Square breathing”
  Exercise: "Square breathing"
  
  Sit comfortably with a straight back and focus on your breath.
  
  Start the cycle:
  
  Inhale… 2… 3… 4
  
  Hold… 2… 3… 4
  
  Exhale… 2… 3… 4
  
  Hold… 2… 3… 4
  
  Repeat at least 4 times.
- Select activity Reflection after the exercise
  💭 Reflection after the exercise:
  
  How did you feel after a few cycles?
  
  Did you notice any changes in your body or mind?
  
  At what times of the day could you apply this technique?