A 20 minute guided box breathing session. Inhale 5, hold 5, exhale 5, hold 5  even counts on all four sides, repeating for the full session.

Box breathing is used for focus and steadiness rather than sedation, so this works well before a work block, during a long study session, or anytime your attention keeps slipping. It's also long enough to settle properly, which a two minute session doesn't do.

No talking over the session. Just the rhythm.

How to use it:
Sit or lie down somewhere you won't be interrupted. Breathe through your nose if you can. Let the first few rounds feel uneven  that's normal, it settles.


If you'd rather run sessions with your eyes closed, I make an iOS app called Unspiral with spoken cues for every rhythm, so you can put the phone down instead of watching a screen.

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