Mindfulness icon Mindfulness · 1–2 min · All Calm Quiet

Box Breathing

Four counts in. Four out. Steady.

Box-breathe your way calm in under two minutes.

Best for

Right before a presentation or tough call

Afterwards

Nerves settle; mind feels clear and ready.

Steps

  1. Inhale through nose—4 counts.
  2. Hold gently—4 counts.
  3. Exhale through mouth—4 counts.
  4. Hold empty—4 counts. Repeat 4 rounds.
Tip

Try it in the bathroom if you need privacy before a big moment.

A 1–2 minute mindfulness brain break designed for work and classroom settings. Follow the steps below—no equipment or signup required.

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