Meditation

Box Breathing, also known as four-square breathing, is a simple deep breathing technique that involves inhaling for a count of 4, holding the breath for 4 counts, exhaling for 4 counts, and holding again for 4 counts before starting over. It's a quick and easy practice that can be done anywhere to help you feel more calm and centered.

Here's how to perform the Box Breathing technique with a 4-second count:

	1. Sit or stand comfortably with good posture.
	2. Close your eyes and take a few deep breaths to relax your body and mind.
	3. Set your intention to BALANCE & HARMONIZE.
	4. Inhale through your nose for a count of 4.
	5. Hold your breath for a count of 4.
	6. Exhale gently through your nose or mouth for a count of 4.
	7. Hold your breath for a count of 4 before starting the cycle again.
	8. Repeat the cycle for a few minutes or until you feel more relaxed and centered.

The benefits of the Box Breathing technique:

	• Reducing stress and anxiety: The technique can help to calm the mind and body and reduce stress and anxiety.
	• Improving focus and concentration: Deep breathing exercises like Box Breathing can increase oxygen flow to the brain, which can help to improve mental clarity and focus.
	• Promoting relaxation: By intentionally slowing down and focusing on your breath, you can promote a sense of relaxation and calm.
	• Enhancing physical performance: Box Breathing can be used to improve athletic performance by increasing oxygenation of the body and reducing anxiety.

Tips:

	• Remember to set your intention
	• Try breathing with more energy & body activation to increase energy
	• Try breathing with a more relaxed breath inhaling and exhaling passively for relaxing effect
	• Try increasing the Seconds of the box for a more calming effect. 


Overall, Box Breathing with a 4-second count is a simple and effective way to promote relaxation, reduce stress and anxiety, improve focus and concentration, and enhance physical performance.

Meditation

Vineet Kumar