We want to share a simple but highly effective breathing exercise that helps calm the mind and balance the nervous system. It’s called “Box Breathing” or the 4-4-4-4 method.
This exercise is very simple:
- Inhale for four seconds
- Hold your breath for four seconds
- Exhale for four seconds
- And hold your breath again for four seconds
Repeating this cycle quickly brings a sense of calm and focus.
Box Breathing is especially useful when you’re feeling anxious or stressed and want to return to the present moment. It’s also a great way to end a workout — whether it’s strength or endurance training.
For the best results, it’s recommended to practice this breathing exercise for 3–5 minutes. Try it and feel the difference yourself!
