Box Breathing To Reduce Stress

Box breathing is one of the best tools I have found to center myself, regain focus and instill a sense of calm. What I love most is it is simple, quick and I can do it anywhere. While there are many variations, I have two favorites. In the first version I breathe in for 5 counts, hold for 5, breathe out for 5, and hold for 5. I do 3 to 5 rounds and it takes less than a minute. In the other variation I breathe in for 5 counts, hold for 6, breathe out for 7 and hold for 8. I use these daily as I sit down to a meal to help with digestion, when I wake up to ground myself for the day ahead or in the middle of the day when I need a moment, before an important meeting or a difficult conversation.