Box breathing is a steady four-count rhythm.
1. Breathe in slowly through your nose for a count of 4. 2. Hold gently for 4. 3. Breathe out through your mouth for 4. 4. Hold for 4, then begin again.
Repeat for six to eight rounds. Keep your shoulders soft and let the exhale be unhurried. If counting to 4 feels strained, use 3 — the rhythm matters more than the number.
Why it helps: slow, even breathing signals your nervous system that the moment is safe, which softens the body's stress response. It is a skill — it gets easier with practice.