Box breathing
Mobility & stretching · No equipment
Quick cues
- Inhale 4, hold 4, exhale 4, hold 4
- Relax the shoulders
Where you'll feel it
A breathing drill, not a muscle exercise — it is there to settle you down.
How to do it
- Sit comfortably with the shoulders relaxed.
- Breathe in through the nose for a count of four.
- Hold for four.
- Breathe out slowly for four, then hold for four. That's one round.
Common mistakes
- Forcing big breaths — keep them comfortable.
- Tensing the shoulders on the in-breath — let the belly expand.
- Pushing on when light-headed — shorten the count or breathe normally.
Swap it for
Often paired with this
General fitness guidance, not medical advice — stop if anything hurts.