Mind & focus · Calm & breathing · Beginner · ~2 min

Box breathing

An even breathing pattern that many athletes use to settle nerves before matches or tests. A slow, steady rhythm can help you feel calmer and more in control.

Starting position

Sit or stand tall, shoulders relaxed. Eyes open or gently closed.

How to do it

1. Breathe in through the nose for a count of 4.
2. Hold gently for 4.
3. Breathe out slowly for 4.
4. Hold for 4, then repeat. Picture tracing the four sides of a square.

Technique cues

• Slow and smooth, never forced
• Relax the jaw and shoulders

Common mistakes

• Holding the breath too hard
• Rushing the counts

Easier

Use a count of 3, or skip the holds and simply breathe out longer than in.

Harder

Extend to a count of 5 or 6 if it stays comfortable.

Safety

• If you feel dizzy or light-headed, stop the holds and breathe normally.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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