Box breath

Box breath - IR diffuser photo - N. Carlson

There are several breathing techniques available to modify an individuals awareness level.  The box breath (aka square breath) is useful for calming and to regain control in stressful situations. Repeated practice will improve the effect.

Technique (time can vary from 5 to 8 seconds per step)

1. Inhale air through nose for 5 seconds filling up the diaphragm so the belly moves out followed by an expansion of the chest.
2. Hold breath for 5 seconds.
3. Exhale out through the nose for 5 seconds.  
4. Hold breath for 5 seconds. 
5. Repeat steps one through 4 five times.
6. Take final inhalation and exhale out without holding breath. 

As always, clear these breathing techniques with a health care provider to make sure there are not unintentional negative health effects.  

This specific breathing techniques is referenced in the Great Courses series "How to Boost Your Mental and Physical Energy" by Kimberlee Bethany Bonura

Box breath (approximately 1 min 50 seconds)