• 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?

      1. Inhale for 4 seconds
      2. Hold for 4 seconds
      3. Exhale for 4 seconds
      4. Hold for 4 seconds

      (This cycle can be repeated 4–6 times or for 2–5 minutes)

    • Can you perform 4-4-4 breathing? How does it feel? Форум

    • Exercise: "Square breathing"

      Sit comfortably with a straight back and focus on your breath.

      Start the cycle:

      1. Inhale… 2… 3… 4
      2. Hold… 2… 3… 4
      3. Exhale… 2… 3… 4
      4. Hold… 2… 3… 4

      Repeat at least 4 times.

    • 💭 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?