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Box breathing made simple: four steps, four counts each, like walking around the sides of a square. First guided with counting, then only the corners, then a few quiet rounds on your own.
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Practise sitting or lying down, and if you feel dizzy at any point, simply return to normal breathing.
Find a position where your back is supported and your shoulders can drop.
Rest one hand on your belly, if you like, so you can feel the breath arrive.
This practice is called box breathing. Four steps, four counts each, like walking around the four sides of a square.
In through the nose for four. Hold for four. Out through the mouth for four. Hold for four.
Let's walk the first square slowly together.
Breathe in. Two. Three. Four. Hold. Two. Three. Four. And out. Two. Three. Four. Hold, empty. Two. Three. Four.
Good. Once more, with me.
Breathe in. Two. Three. Four. Hold. Two. Three. Four. And out. Two. Three. Four. Hold, empty. Two. Three. Four.
Now I'll only name the corners. You keep the count.
In. Hold. Out. Hold. In. Hold. Out. Hold.
If the holds feel too long, shorten every side to three. The shape matters more than the numbers.
In. Hold. Out. Hold. In. Hold. Out. Hold.
Notice the room around you. The weight of your hand. The quiet between breaths.
In. Hold. Out. Hold. In. Hold. Out. Hold.
Two more squares, at your own pace. I'll stay quiet.
Now let the breath go back to its own rhythm. No counting.
Notice how your body feels compared to a few minutes ago. Warmer, heavier, steadier… or simply different.
Whatever you notice is fine.
You can come back to the four corners whenever the day gets loud. One square is already enough.
When you're ready, open your eyes and take the stillness with you.