Box breathing

Breathe & Unwind · 3 min

Four equal counts to steady a racing heart

In for four, hold for four, out for four, hold for four. Like tracing the sides of a box.

Breathe in for 4, hold for 4, breathe out for 4, rest for 4. Repeat 6 times.

Please also: If holding your breath feels uncomfortable, skip the holds.

From the Quran & Sunnah

• Fear

More on Calm in the moment

• A calming breathing exercise: Longer out-breaths tell your body it's safe
• 5-4-3-2-1 grounding: Use your senses to come back to the present