Learn Box Breathing for Calm

Fitness & HealthBeginnerAnywhere

90 minutes

5 steps

·Beginner

After 90 min: Master box breathing technique and reduce anxiety instantly

What you need

timerquiet space

The 90-Minute Plan

Understand the Technique0–15 min

Box breathing: inhale 4 counts, hold 4, exhale 4, hold 4. It balances the nervous system.

First Practice Session15–35 min

Sit comfortably. Inhale through nose for 4 counts. Hold breath for 4 counts. Exhale for 4 counts. Repeat 5 times.

Increase Duration35–55 min

Do 10 more rounds. Notice your heart rate slowing. Feel your shoulders drop. Embrace the calm.

Apply to Real Stress55–75 min

Practice box breathing during a mildly stressful moment: before a meeting, after conflict, during anxiety.

Daily Integration75–90 min

Commit to 5 minutes of box breathing daily. Morning or evening. Track how it impacts your mood.

Pro Tip

Box breathing works best when you make it a habit. Use it preventatively, not just in crisis.

90 min·5 steps

After 90 min: You'll calm your nervous system and improve oxygen utilization in minutes.

8,300

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90 min·5 steps

After 90 min: Use advanced breathing techniques to boost performance and recovery

2,400

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90 min·5 steps

After 90 min: You'll understand how to plate nutritious meals that sustain energy and build muscle.

9,100

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90 min·5 steps

After 90 min: Meditate for 10 minutes daily and reduce mental clutter

7,600

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