Breath pacer

Box breathing uses four equal counts: in, hold, out, hold. It is a common way to slow the breath and settle attention.

You breathe in for four counts, hold for seven and breathe out for eight. The long exhale is meant to feel calming.

Breathe gently and stop if you feel dizzy or light-headed. If you have a heart, lung or other medical condition, ask a health professional first.