Box Breathing: A Calm Corner for Your Mind

Imagine you’re sitting somewhere quiet—a sun-dappled porch, your favorite spot on the couch, or the stillness of your car before walking inside. You place one hand on your chest or belly. And you breathe, slowly and intentionally.

This is box breathing, a simple technique that calms the nervous system and brings you back to your center:

  • Inhale through your nose for 4 seconds
  • Hold your breath for 4 seconds
  • Exhale slowly through your mouth for 4 seconds
  • Hold again for 4 seconds

Repeat 3–5 times. Let the rhythm form a square in your mind—a gentle structure, holding you with quiet steadiness.

You don’t need a special mat or meditation app. You just need your breath. A few moments. And the permission to pause.