Box Breathing 4-4-4-4: A Tiny Hack to Calm Big Feelings

Feeling jittery before a test, tryouts, or sending 'that message'? Box breathing is a 60-second reset you can do anywhere—no apps, no mat, just you.

How to do it

1. **Inhale** through your nose for **4** counts.
2. **Hold** your breath for **4** counts.
3. **Exhale** slowly through your mouth for **4** counts.
4. **Hold** empty for **4** counts.
   Repeat 3–5 rounds.

Tip: trace a mental square—up (inhale), across (hold), down (exhale), across (hold). Or draw a little box with your finger as you count.

Why it helps

Slow, steady breaths tell your nervous system “we’re safe,” lowering stress and sharpening focus. Think of it as tapping the brakes on fight-or-flight so your brain can think clearly again.

When to use it

* Before exams, presentations, or games
* During study breaks to reset focus
* When emotions spike (annoyed, anxious, overwhelmed)
* At bedtime if your thoughts are doing laps

Pro moves

* Count in your head or with fingers to keep rhythm.
* Keep shoulders relaxed; let your belly rise on the inhale.
* If 4 feels tough, try **3-3-3-3** and build up.

Quick practice (right now)

Do three rounds. Notice your heart rate, jaw, and shoulders after. A tiny pause can change the whole vibe.

*Heads-up:* If you feel dizzy or have a respiratory/cardiac condition, ease up and breathe normally.

That’s it—a simple square you can draw around stress and shrink it.