Box Breathing Technique for Calm & Focus 🧘‍♂️

Use the 4-4-4-4 breathing technique to calm your mind and relax your body.

How to do it:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds

Should you breathe through your nose or mouth?Go with what feels comfortable and relaxing — but here’s what many people find helpful:
- Breathe in softly through your nose
- Breathe out through your mouth, like you’re softly blowing on hot food to cool it down
- Or simply breathe in and out through your nose if that feels better for you

Let your belly expand on the inhale and soften on the exhale. Try to keep your chest still.
When you breathe out, let your shoulders drop and relax. Keep the shoulders relaxed when you breathe in.

Breathe in deeply, but not so full it hurts. Aim for about 75% full — calm, not forced.

How long should you do this?Do what feels comfortable and relaxing to you. Most people enjoy between 1–20 minutes. If you’re new to breathing exercises, just try it for a minute or two and see how you feel.

Breathing in a slow, steady rhythm helps signal safety to your nervous system, activating the parasympathetic “rest and digest” response, easing muscle tension, steadying your heartbeat, balancing carbon dioxide, and quieting stress signals in the brain. Your muscles relax, and your heart rate may go down. With regular practice, you can feel calmer, think clearly, and drift to sleep more easily.

💜 For more calming breathing exercises, download the Pocket Breath Coach app: https://PocketBreathCoach.com
With the app you can:
- Customize inhale, exhale and hold lengths
- Save your favorites
- Schedule daily reminders to do your favorite breathing exercises
- Use it offline and even with your phone locked.
- Enjoy relaxing backgrounds like beaches, rivers, and night skies.