Square breathing, sometimes called box breathing, is a controlled breathing exercise designed to slow your breath and steady your mind. By focusing on a four-count rhythm, it gently shifts your attention away from stress, helps regulate your nervous system, and eases tension throughout your body.

Though simple, this technique is highly effective. It encourages a calm, natural breathing pace while quieting mental noise, making it easier to relax and regain focus.

Step 1: Breathe in through your nose, counting to four slowly.

Step 2: Hold your breath for 4 seconds.

Step 3: Slowly exhale through your mouth for 4 seconds.

Step 4: Hold your breath for 4 seconds before you breathe in again. 

Repeat this exercise until you feel re-centered.