Box breathing, also known as **square breathing**, is a simple and effective pranayama (breathing technique) designed to calm the mind, reduce stress, and improve focus. It involves breathing in a structured pattern with equal durations for each phase, making it easy to remember and practice.

Steps for Box Breathing

1. **Inhale**: Slowly inhale through your nose for a count of 4.

2. **Hold**: Hold your breath for a count of 4.

3. **Exhale**: Slowly exhale through your mouth for a count of 4.

4. **Hold**: Hold your breath again for a count of 4 before beginning the next cycle.

This process forms a "box," with each side of the box representing one of the four phases: inhale, hold, exhale, hold.

Why Box Breathing Works

- **Balances the nervous system**: It activates the parasympathetic nervous system, which helps reduce stress and anxiety.

- **Improves focus and concentration**: The rhythm of the breath helps to quiet the mind and bring attention to the present moment.

- **Increases lung capacity**: By intentionally extending the inhale, hold, and exhale phases, you may gradually increase your lung capacity and breath control.

Tips for Practice

- Start with shorter counts if a 4-second duration feels too long. Gradually increase the count as you become more comfortable.

- Ensure that your breaths are deep and smooth, rather than shallow and quick.

- You can practice box breathing in any position: seated, lying down, or even standing.

Box breathing can be practiced for a few minutes to help reset your mind, especially during stressful situations or before meditation. It’s great for beginners and can be incorporated into a yoga practice or done independently throughout the day!