All practices
Breathwork
Box breathing
Equal counts in, hold, out, hold. Useful before something you are dreading, or to reset a scattered mind.
About 4 minutes
As needed, before stressful moments
How to do it
- 1Breathe in for four.
- 2Hold for four.
- 3Breathe out for four.
- 4Hold for four. Repeat six to ten rounds.
What the evidence says
Widely used in performance and military settings; the evidence is mostly short-term and self-reported.
Be careful if
- •Skip the holds if you are pregnant, or if holding the breath feels uncomfortable.
Others in this area
Practices are listed for general information only. Nothing here is medical advice, a diagnosis, or a treatment for any condition, and results are not promised. If something hurts, worsens, or worries you — or if you are pregnant, breastfeeding, managing a health condition or taking prescribed medication — speak to a doctor, pharmacist or qualified practitioner first.