box breathing
four square breathing
this technique involves mental counting to 4 seconds whilst breathing in a pattern of four;
inhale, hold, exhale, hold
start by slowly exhaling through your mouth
focus on bringing your belly in and underneath your rib cage completely breathing out all of the air in your lungs
now slowly inhale and deeply through your nose
counting to four in your head
feel the air travelling down your body allowing your belly to fully expand
hold your breath for a count of four
exhale through your mouth to a count of four
focus on bringing your belly in and underneath your rib cage
completely breathing out all of the air in your lungs
hold your breath for a count of four
that completes one cycle
repeat the same process of inhale, hold, exhale, hold to a count of 4 seconds each, for 2–5 mins